Tuna and brown rice salad Recipe

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  • Healthy
  • Low-fat






10 min

Nutrition per portion

Calories 371 kCal 19%
Fat 3.5g 5%
  -  Saturates 0.8gg 4%
  -  of which Sugars 6.9gg 8%
Salt 1.73gg 29%

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


  • Mix the rice with the salsa, onions, beans and peppers. Season to taste.

  • Gently fold in the tuna.

  • 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.

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Top Tip

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.