Quick tuna and rice salad
Serves:
1
Time to make:
10 mins
Total cost:
$5.96 / $5.96 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
Diabetes-friendly
High fibre
Low fat
Low kilojoule
Low sodium
Gluten-free
High protein
Instructions
Instructions and steps:
Step 1 Combine tuna, rice, spinach, tomato and capsicum in a large bowl. Mix well.
Step 2 Add lemon juice and olive oil and gently mix to combine. Serve with chilli flakes and fresh parsley, if desired.
Variations
This dish works well with any canned fish, such as sardines or salmon, and any type of salad greens.
HFG Tip
This salad is a fantastic take-to-work lunch.
About this Recipe
Photography: Ian Wallace
First Published:
October 2010
Rating:
No votes yet
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Full ingredient list:
- 95g can lemon pepper-flavoured tuna
- 1/2 x 250g packet microwaveable brown rice, cooked
- 1 cup baby spinach leaves
- 1 tomato, chopped
- 1 small red capsicum, chopped
- 1/2 lemon, juiced
- 1 teaspoon olive oil
- chilli flakes (optional)
- fresh parsley, to garnish (optional)
Nutritional information (per serve)
Energy:
1630kJ
Calories:
390cal
Protein:
22.0g
Fat:
9.5g
- saturated:
2.0g
Carbohydrates:
49.2g
- sugars:
7.5g
Dietary Fibre:
7.0g
Sodium:
391mg
Calcium:
46.0mg
Iron:
2.0mg
Nutrition information is given per serve
*NS: not specified
