Tuna Fish and Rice

Elevate your weeknight dinner routine with this flavorful and protein-packed Tuna Fish and Rice recipe, a quick and budget-friendly option that’s as comforting as it is satisfying. Featuring fluffy white rice, tender sautéed vegetables, and savory canned tuna, this one-pan dish is infused with the umami richness of soy sauce and a hint of aromatic garlic. Seasoned to perfection and ready in just 30 minutes, it’s topped off with fresh green onions and an optional squeeze of lemon for a burst of brightness. Ideal for anyone seeking a wholesome, easy-to-make meal, this recipe is perfect for busy families, meal prep, or anyone craving a satisfying bowl of hearty, homemade goodness. It’s an effortless way to turn pantry staples into a deliciously filling dinner.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup white rice
• 2 cups water
• 2 cans canned tuna (in water, drained)
• 2 tablespoons olive oil
• 1 small, diced onion
• 2 cloves, minced garlic
• 1 cup mixed vegetables (frozen or fresh)
• 2 tablespoons soy sauce
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 stalks, chopped green onions
• 1 wedge (optional, for garnish) lemon

Directions

Step 1

Rinse the rice under cold water until the water runs clear.

Step 2

In a medium pot, combine the rice, water, and a pinch of salt. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover the pot, and let the rice simmer for 15 minutes or until fully cooked. Remove from heat and set aside, fluffing the rice with a fork.

Step 4

While the rice cooks, heat olive oil in a large skillet over medium heat.

Step 5

Add the diced onion to the skillet and sauté for 3-4 minutes until it becomes soft and translucent.

Step 6

Add the minced garlic and cook for an additional 1 minute, stirring frequently to avoid burning.

Step 7

Stir in the mixed vegetables and cook for 5-7 minutes until they are tender.

Step 8

Add the drained tuna to the skillet, flaking it into smaller pieces with a spatula or spoon. Cook for 2-3 minutes to heat through.

Step 9

Stir in the cooked rice, soy sauce, salt, and black pepper. Mix thoroughly to combine all ingredients evenly.

Step 10

Reduce the heat to low and let everything cook together for 2-3 minutes, stirring occasionally.

Step 11

Remove the skillet from heat and garnish with chopped green onions and a squeeze of lemon, if desired.

Step 12

Serve immediately and enjoy your Tuna Fish and Rice!

Nutrition Facts

Serving size	1147.4 grams (1147.4g)

Amount per serving	% Daily Value*
Calories	766

Total Fat 30.50g	39%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 2.70g
Cholesterol 20mg	7%
Sodium 2594mg	113%
Total Carbohydrate 91.20g	33%
Dietary Fiber 13.10g	47%
Total Sugars 15.90g
Protein 31.60g	63%

Vitamin D 45IU	227%
Calcium 217mg	17%
Iron 6mg	34%
Potassium 1225mg	26%

*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: 35.8%

Protein: 16.5%

Carbs: 47.6%