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Tuna rice salad in a large glass serving bowl with a serving spoon in. In the background two serving bowls and salt and pepper cellars.
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📋 Tuna Rice Salad

This tuna rice salad is a budget-friendly versatile dish that's packed with flavour. It’s perfect for meal prep, a light dinner, or as a BBQ side.
Course Dinner, Lunch, Side Dish
Cuisine International
Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Servings 8
Calories 220kcal
Author Neil

Equipment

Ingredients

For the low-calorie dressing: -

  • 4 tablespoon reduced fat mayonnaise
  • 4 teaspoon white wine vinegar
  • 2 tablespoon water
  • Salt and pepper to season

For the Tuna Rice Salad: -

  • 300 g Basmati Rice
  • 125 g frozen sweetcorn defrosted
  • 100 g cucumber diced
  • 85 g red onion finely diced
  • ½ red pepper finely diced
  • 2 tomatoes diced
  • 2 x 145g canned tuna in spring water drained
  • Freshly Ground Salt and Black Pepper
  • Freshly Chopped Parsley for decoration
Metric - US Customary

Instructions

  • Put all the dressing ingredients into a jar with a screw top lid and shake well and season to taste.
  • Cook the rice according to the packet instructions.
  • Once cooked, pour the rice into a sieve and allow to cool completely.
  • Place the rice into a large mixing bowl. Fluff it up with a fork.
  • Stir the defrosted sweetcorn into the rice, then gradually add the rest of the salad ingredients.
  • Stir in the drained canned tuna.
  • Pour the dressing over, mix well and season to taste.
  • Decorate with the chopped parsley and serve.

Nutrition

Calories: 220kcal | Carbohydrates: 37g | Protein: 12g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 16mg | Sodium: 156mg | Potassium: 276mg | Fiber: 2g | Sugar: 3g | Vitamin A: 568IU | Vitamin C: 16mg | Calcium: 27mg | Iron: 1mg