Tuna and brown rice salad

(13 ratings)
Tuna rice salad
Tuna rice salad
  • Serves: 1

  • Prep time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Mid-price

This quick, healthy and tasty tuna and brown rice salad is perfect for lunchboxes and has been created by ex-Olympic swimming champion and mum-of-three Sharron Davies. This recipe serves 1 person and will take 10 mins to prepare. A portion of this salad works out at only 371 calories per serving and 3.5g of fat - ideal if you're trying to be good or you're on a diet. This recipe is packed full of protein not only from the tuna but from the kidney beans too meaning it should keep you fuller for longer.


  • 150g cooked brown basmati rice (or 65g raw brown basmati cooked until tender)
  • 3tbsp fresh salsa dip
  • 2 spring onions, sliced
  • 50g red kidney beans
  • 50g canned or bottled peppers, drained and sliced
  • 1 (80g) can tuna steak in brine, drained and flaked
  • Salad leaves to serve

Swapping white rice for healthier brown rice, as well as eating a healthy diet and doing regular exercise, could cut your chance of developing type 2 diabetes.


  1. Mix the rice with the salsa, onions, beans and peppers. Season to taste.
  2. Gently fold in the tuna.
  3. Place a handful of leaves at the base of your lunch box or serving bowl, then heap the rice salad on top. If you like, top with a bit of extra salsa to taste.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 371(kcal)
  • Fat 3.5g
  • Saturates 0.8g
  • Sugars 6.9g
  • Salt 1.7g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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