Tuna and Rice


Tuna and Rice is an easy and delicious dish that is popular around the world. It is a great way to get your daily protein dose while enjoying a flavorful meal. The combination of tuna and rice is simple yet satisfying and can be prepared in a variety of ways. This recipe is simple to make, requires minimal ingredients, and can be prepared in under 30 minutes. It is also a great source of vitamins and minerals, making it a nutritious and tasty meal.

Ease of preparation

Tuna and Rice is a simple and straightforward dish to prepare. All you need is canned tuna, rice, and a few vegetables. The entire dish can be cooked in one pot, making it a great option for busy weeknights. It takes about 15 minutes of prep time and 15 minutes of cooking time. Once everything is cooked, season with salt and pepper to taste.

Nutritional information

Tuna and Rice is a great source of protein, vitamins, and minerals. A single serving of this dish provides approximately 15 grams of protein, and 4 grams of dietary fibre and is a good source of vitamins A, B6, B12, and C. It is also a good source of minerals such as magnesium, phosphorus, and potassium.


-Tuna (canned or fresh): 1 can (7-8 ounces)

-Rice (long grain or basmati): 1 cup

-Olive oil: 2 tablespoons

-Onion: 1, diced

-Garlic: 2 cloves, minced

-Carrots: 2, diced

-Celery: 2 stalks, diced

-Green peas: 1/2 cup

-Salt: to taste

-Pepper: to taste

-Paprika: 1 teaspoon

-Dried oregano: 1 teaspoon

-Red pepper flakes (optional): 1/4 teaspoon

Preparation method

  1. Heat the olive oil in a large pot over medium heat.
  2. Add the onion, garlic, carrots, and celery, and cook until the vegetables are softened about 5 minutes.
  3. Add the rice, tuna, green peas, paprika, oregano, salt, and pepper. Stir to combine.
  4. Add 2 cups of water and bring the mixture to a boil.
  5. Reduce the heat to low, cover the pot, and simmer for 15 minutes, or until the rice is cooked through.
  6. Remove from heat and let stand for 5 minutes.
  7. Fluff with a fork and serve.

Cooking tips

-If using fresh tuna, make sure to cook it thoroughly before adding to the pot.

-For a spicier dish, add additional red pepper flakes or a pinch of cayenne pepper.

-For a creamier dish, add a few tablespoons of cream or coconut milk.


Tuna and Rice is a savoury and comforting dish. The tuna provides a subtle and slightly salty flavour, while the vegetables add a hint of sweetness. The rice absorbs the flavours of the dish, creating a delicious and satisfying meal.

Best dishes paired with

Tuna and Rice is a great dish to pair with a variety of side dishes. It is especially delicious with a fresh green salad, roasted vegetables, or steamed broccoli. It is also great served with a light and refreshing cucumber salad or a simple tomato and cucumber salad.

Origin of dish and history

Tuna and Rice is a popular dish around the world. It originated in the Mediterranean region and is still a popular dish in countries such as Greece, Italy, and Spain. It is also popular in other parts of the world, including the United States, where it is often served as a budget-friendly meal.

Popular alternatives

Tuna and Rice can also be prepared with other types of fish, such as salmon or cod. It can also be prepared with different types of rice, such as brown rice or wild rice. For a vegetarian version, replace the tuna with tofu or beans. For a vegan version, replace the tuna with tempeh or lentils.

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