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Top Down Shot of Tuna Rice Salad in Large White Bowl with Wooden Salad Spoons.
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5 from 37 votes

Tuna Rice Salad

Rice, tuna and vegetables mixed with a zesty lemon and oil dressing. Serves 4-6 as a main or 8-10 as a side dish.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Salad
Cuisine: Western
Servings: 6
Calories: 380kcal
Author: Amy

Equipment

  • Large Saucepan

Ingredients

  • 1½ Cups (300g) White Long Grain Rice (equivalent of 4.5 cups of cooked rice)
  • 2¼ Cups (560ml) Water

Dressing

  • 3½ tablespoon Lemon juice ,freshly squeezed
  • ⅓ Cup (80ml) Extra Virgin Olive Oil
  • 3 teaspoon Dijon Mustard
  • ¼ tsp Lemon Zest
  • Salt and pepper to taste

Salad

  • 1 Red Capsicum / Bell Pepper ,finely diced
  • ½ Small Red Onion ,finely chopped
  • 1 cup (135g) Frozen Sweetcorn
  • 10 Cherry Tomatoes ,quartered
  • 1 Persian Cucumber (or ½ English Cucumber) ,seeded and diced
  • 10 Olives ,pitted and chopped
  • 3 tablespoon Parsley (fresh) ,finely chopped
  • 2 x 145g - 185g (4-6oz) Canned Tuna ,drained *See Note 1

Instructions

  • Place the rice and water in a large sauce pan over medium high heat.
  • Once the water is bubbling gently, turn the heat down to low and cover with a lid. Simmer for 13 minutes (do not stir or remove the lid).
  • With the lid still on, remove the saucepan from the stove and allow to stand for 10 minutes, undisturbed. Fluff with a fork.
  • Add the frozen sweetcorn to the rice to help cool it down quickly. Refrigerate until needed.
  • Place dressing ingredients in a jar and shake. Taste test and adjust to your preference.
  • Place cooled rice, tuna and salad ingredients into a large mixing bowl. Drizzle with the dressing, toss and serve.

Video

Notes

  1. Canned tuna weights vary from country to country. This does not have to be exact. Use two cans roughly 140-185g / 4-6oz each.
  2. Slice the cucumber in half lengthwise and dice. No need to peel or seed if using English or Persian cucumbers. For other types of cucumbers, do seed and peel.
Nutritional information is a rough guide only, calculated using an online nutrition calculator. 

Nutrition

Calories: 380kcal | Carbohydrates: 46g | Protein: 14g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 17mg | Sodium: 260mg | Potassium: 346mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1054IU | Vitamin C: 40mg | Calcium: 38mg | Iron: 2mg