Tuna rice salad

A great source of protein


A quick and easy recipe that is an excellent source of protein. This salad is perfect for a light lunch. 


Ingredients - Serves 4 Adults

  • 400g of cold cooked rice
  • 200g of tinned tuna
  • 100g of sugar snap peas, halved
  • 1 red pepper, diced
  • 2 tomatoes, chopped into small chunks
  • 3 spring onions, finely sliced
  • 2 tablespoons of light mayonnaise
  • Juice ½ lemon
  • 10ml of extra-virgin olive oil

Method

  1. Cook the rice and leave to cool.
  2. Mix the rice, tuna, peas, peppers, tomatoes and spring onion in a bowl.
  3. Stir through the mayonnaise, lemon juice and olive oil.

About this Recipe

Adapted from 101 Square Meals

Tuna rice salad
info

All our recipes are nutritionally analysed by our team of experts.

Serves

4 Adults

4 Adults

Preparation Time

5 Minutes

5 Minutes

Cooking Time

10 Minutes

10 Minutes

5-a-day

1.5 Of Your 5 A Day

1.5 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Mixing Bowl, Wooden Spoon

Chopping BoardChopping KnifeMixing BowlWooden Spoon
1/4 of this recipe contains
Energy
1052kj
249kcal
12%
Fat
5.3g
8%
Saturates
0.7g
3%
Sugars
4.5g
5%
Salt
0.4g
7%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (277g)
Energy380Kj 1052Kj
90Kcal 249Kcal
Fat1.9g 5.3g
(of which saturates)0.3g 0.7g
Carbohydrate11g 32g
(of which sugars)1.6g 4.5g
Fibre0.8g 2.2g
Protein6.1g 17g
Salt0.1g 0.4g

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