Tuna Rice Salad

Ingredients

• 370 g (2 cups)cooked long-grain basmati rice, cold
• 30 ml (2 tbsp)olive oil
• 1 lemonjuice and zest
• 3spring onions, finely chopped
• 1red pepper, finely diced
• 80 g (½ cup)sweetcorn, tinned or thawed
• 150 g (1 cup)peas, tinned or thawed
• 2 canstuna, drained
• 90 ml (6 tbsp)mayonnaise
• 60 ml (4 tbsp)yoghurt
• 30 ml (2 tbsp)milk
• to tastesalt and pepper

Instructions

1. 1

   Combine the rice

   Break up any clumps in the cold rice. Add the spring onions, red pepper, sweetcorn and peas.

2. 2

   Add the tuna

   Flake the drained tuna with a fork to break up any clumps, then add it to the rice mixture.

3. 3

   Mix the dressing

   In a separate bowl, mix the lemon juice and zest with the olive oil, mayonnaise, yoghurt, milk, salt and pepper to make the dressing.

What is tuna rice salad?

Tuna rice salad is a cold dish that brings cooked rice, vegetables and fish together in one bowl. This American-style version pairs mild basmati with peas, sweetcorn and red pepper, then makes a creamy, citrusy dressing.

Its appeal is the contrast between soft rice and tuna, crisp pepper and the bright flavour of lemon. The supplied method prepares the rice mixture and dressing separately.

Nutrition and macros by portion

The nutrition label shows one serving as written: 358 calories, 0g protein, 0g carbs, 0g fat.

The rice, peas and sweetcorn provide most of the carbohydrates; olive oil and the creamy dressing ingredients contribute much of the fat. Tuna adds protein, while the mayonnaise, yoghurt and milk also contribute to the overall balance. Serve a portion with extra salad vegetables for a more varied plate.

Choose the right rice

Cold rice: Use cooked rice that has cooled, so it is easier to break apart and mix with the other ingredients.

Separate the grains: Gently loosen any clumps before adding the vegetables. This helps the spring onions, peas and sweetcorn spread through the salad.

Keep the tuna flaky

Drain well: Excess liquid can make the rice mixture wet, so let the tuna drain before using it.

Break it up: Flake the tuna with a fork before adding it, as directed. A few larger pieces are fine, but breaking up compacted sections helps distribute it through the rice.

Balance the dressing

Lemon and oil: Juice and zest bring citrus flavour, while olive oil rounds out the dressing.

Creamy ingredients: Mayonnaise, yoghurt and milk make a creamy mixture. Season with salt and pepper to taste.

Mind the texture

Cold ingredients: Keep the rice cold and use tinned or thawed vegetables as listed, rather than adding hot ingredients that could soften the salad.

Gentle mixing: Once the components are brought together, fold them rather than crushing the rice or tuna. The method provided stops after the dressing is mixed separately.

Serving ideas

Serve this salad chilled or cool as a lunch or a potluck dish. A simple green salad or sliced fresh vegetables can add a crisp contrast.

For the best texture, keep the rice mixture and dressing separate until you are ready to serve, then combine them to your preference.

Recipe notes & tips

• Use rice that has been cooled before you start mixing.
• Drain the tuna thoroughly to avoid adding excess liquid.
• Flake the tuna with a fork so it does not go into the bowl in a single lump.
• Zest the lemon before juicing it, which is easier while the lemon is whole.
• Season the dressing gradually and taste as you go.

Variations

• Add cucumber: Dice it finely for a cool, crisp addition.
• Use brown rice: Swap in cold cooked brown rice for a nuttier flavour and firmer texture.
• Add fresh herbs: Stir in chopped parsley or dill for a fresh note.
• Bring in extra crunch: Add finely diced celery to the rice mixture.
• Adjust the citrus: Add more lemon zest for a brighter lemon flavour.

Common mistakes to avoid

• Using warm rice: It can soften the vegetables; let the cooked rice cool before mixing.
• Leaving rice clumps: They make seasoning uneven; loosen the grains before adding the vegetables.
• Adding wet tuna: Extra liquid can make the salad soggy; drain the tuna well.
• Overmixing: Rice and tuna can break down; fold the ingredients together gently.
• Over-seasoning at once: The dressing is easier to balance if you add salt and pepper gradually.

How to store

Refrigerate the rice mixture and dressing in separate airtight containers and use within 3 days. Keep chilled, and stir the dressing before combining it with the salad; this dish is best served cold rather than reheated.

Frequently asked questions