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Quick tuna and rice salad

Author: Niki Bezzant - Founding Editor

Photographer: Ian Wallace

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This quick tuna and rice salad is the perfect packed lunch, not only super healthy and nutritious but ready in 5 minutes, guaranteed to stop those afternoon cravings!

Serves: 1

Time to make: 5 mins

Ingredients

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95g can lemon-pepper-flavoured tuna

½ packet 90-second brown rice, cooked (we used Sun Rice)

1 cup baby spinach

1 tomato, chopped

½ red capsicum, chopped

½ lemon, juice

1 teaspoon olive oil

chilli flakes (optional)

Instructions

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1 In a large bowl, combine tuna, rice, spinach, tomato and capsicum. Mix well.

2 Add lemon juice and oil. Gently mix to combine. Add chilli flakes if preferred.

Variations

This salad works well with other canned fish such as sardines and salmon, and other types of salad greens such as rocket, watercress and mesclun.
Make it gluten-free: Use gluten-free tuna.

HFG tip

This salad makes a fantastic take-to-work lunch.

Nutrition Info (per serve)

Calories 531 cal

Kilojoules 2220 kJ

Protein 25 g

Total fat 23 g

Saturated fat 3 g

Carbohydrates 55 g

Sugar 7 g

Dietary fibre 7 g

Sodium 270 mg

Calcium 60 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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