French Tuna and Rice Salad

Packed with Mediterranean flavors and wholesome ingredients, this French Tuna and Rice Salad is a light yet satisfying dish that’s perfect for lunch, dinner, or meal prep. Featuring fluffy white rice, protein-rich tuna in olive oil, and a colorful mix of fresh cherry tomatoes, crisp cucumber, red onion, and briny black olives, this vibrant salad is as nutritious as it is delicious. Tossed in a tangy Dijon mustard and red wine vinegar dressing, it delivers a zesty flavor punch in every bite. Finished with a sprinkle of fresh parsley and a hint of lemon juice, this chilled or room-temperature salad is ideal for warm weather dining or as a make-ahead option for busy days. Quick to prepare and full of classic French-inspired charm, it’s a must-try for seafood lovers and rice salad enthusiasts alike.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup white rice
• 2 cups water
• 0.5 teaspoon salt
• 2 cans canned tuna in olive oil, drained
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.25 cup black olives, sliced
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon Dijon mustard
• 2 tablespoons red wine vinegar
• 3 tablespoons extra virgin olive oil
• 0.25 teaspoon black pepper
• 1 teaspoon lemon juice (optional)

Directions

Step 1

Rinse the rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, combine 1 cup of rice, 2 cups of water, and 1/2 teaspoon of salt. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to low, cover, and let the rice simmer for 15-20 minutes, or until the water is absorbed and the rice is tender.

Step 4

Fluff the cooked rice with a fork and let it cool to room temperature. Spread it out on a tray to cool faster, if needed.

Step 5

In a large mixing bowl, combine the cooled rice, drained tuna, halved cherry tomatoes, diced cucumber, chopped red onion, sliced black olives, and chopped parsley.

Step 6

In a small bowl, whisk together Dijon mustard, red wine vinegar, and olive oil until emulsified. Add black pepper to taste and a splash of lemon juice if desired.

Step 7

Pour the vinaigrette over the rice and tuna mixture. Toss gently to coat all ingredients evenly.

Step 8

Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice as preferred.

Step 9

Chill the salad in the refrigerator for at least 15 minutes to let the flavors meld together.

Step 10

Serve the French Tuna and Rice Salad cold or at room temperature, garnished with additional parsley if desired.

Nutrition Facts

Serving size	1372.2 grams (1372.2g)

Amount per serving	% Daily Value*
Calories	1301

Total Fat 76.80g	98%
Saturated Fat 13.10g	66%
Polyunsaturated Fat 0.00g
Cholesterol 148mg	49%
Sodium 2767mg	120%
Total Carbohydrate 64.30g	23%
Dietary Fiber 6.10g	22%
Total Sugars 8.00g
Protein 89.50g	179%

Vitamin D 224IU	1120%
Calcium 143mg	11%
Iron 7mg	41%
Potassium 1514mg	32%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.9%

Protein: 27.4%

Carbs: 19.7%