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Tuna and Rice Recipe

  • 14 min read

If you’re looking to add more variety into your diet, then this recipe for tuna and rice might just be what you need.

What Is In A Tuna And Rice Recipe?

Tuna and rice has been around since the early 20th century as a staple of American cuisine.

The combination of flavors from the fish with the spices found in the rice makes it an ideal pairing.

This dish is a perfect example of how two ingredients that don’t usually work together can create something wonderful.

The main elements of this recipe are simply tuna and brown rice.

There are no other ingredients included.

While there may not seem like much going on when it comes to this dish, adding some fresh vegetables or using different types of rice will increase the flavor profile significantly.

That being said, this simple yet delicious recipe is one of the best ways to get protein without sacrificing taste!

How Do You Make Tuna And Rice?

This is an easy yet delicious recipe for tuna and rice that takes about 15-20 minutes to cook.

The beauty of it is that there are no additional ingredients needed, making it perfect for busy nights or when time is short.

The secret ingredient in this recipe is the addition of miso paste.

Miso has been used as both a seasoning and in cooking since ancient times, so adding some to this dish will give it a nice flavor boost while also boosting its nutritional value.

By using a low sodium version of miso, you won’t have to worry about getting too much salt from the food itself.

You can find various types of miso at most grocery stores, but if you don’t want to buy any, you can use regular white miso instead without having to adjust anything else in the recipe.

If you like spicy foods, feel free to increase the amount of jalapeño pepper flakes that go into the pan with the onions before sautéing them.

Why does tuna taste better on rice?

It isn’t exactly known why tuna tastes good with rice, but many people believe that it has something to do with the fact that their bodies absorb certain amino acids from the fish easier than they would from other sources.

That said, this is not a hard and fast rule, so eat up!

What Is The Best Tuna And Rice Recipe?

This recipe is a perfect example of how simple it can be to create delicious meals at home.

The ingredients are all readily available at most grocery stores or online retailers, so if you don’t have time to go shopping, you can still whip up a batch of this tasty treat with ease.

Plus, because there aren’t many steps involved in making this recipe, it won’t take long before you see results!

Tuna and rice is one of those classic recipes that everyone knows about but has never actually tried.

Tuna and rice may not sound like the healthiest combination on paper, but when combined with other nutritious foods, such as vegetables and beans, you get a much healthier meal than you would expect from these two seemingly unhealthy ingredients.

If you want to try something new without having to spend hours in the kitchen preparing each ingredient, then this recipe will provide an excellent choice.

There are several different ways to prepare this recipe depending on the type of tuna used.

For instance, canned tuna tends to be saltier than fresh tuna, which means you may prefer to use plain old white tuna over the pre-packaged varieties (such as light).

You should also consider using low fat cheese instead of regular cheddar cheese, since some cheeses contain high amounts of sodium and sugar.

How Do You Cook Tuna And Rice?

This dish is very simple to make, but it does require some attention during cooking time.

You will need to use a pan with high sides, such as an enameled cast iron skillet or a wok.

If you don’t have either of these pans, you could also use a regular frying pan.

The key thing about using a non-stick surface is not to let any water drip into the pan while you’re stirring so that there is no risk of burning yourself!

You should stir the mixture constantly throughout the first half hour of cooking time.

After this time, you may want to turn down the heat slightly and continue to stir until the liquid has been absorbed.

Once all of the liquid is gone, increase the temperature again and allow the mixture to simmer for another 5 to 10 minutes before serving.

The final step involves seasoning the finished product by sprinkling on some sea salt and freshly ground black pepper.

When you’ve got everything seasoned how you like it, serve up a big bowlful of hot tuna and rice for the whole family to enjoy.

fried rice

What Are The Ingredients In A Tuna And Rice Recipe?

This tasty meal consists of two main components — one being tuna and the other being rice.

  • Tuna – Tuna is rich in protein which helps build strong bones while also helping with muscle growth.
  • In addition, it provides essential fatty acids as well as iron, zinc, B-complex vitamins, vitamin D and omega 3.
  • Rice – Rice is an excellent source of carbohydrates which provide energy to our bodies.
  • It contains fiber and potassium along with trace minerals such as manganese, copper, phosphorous, magnesium, and calcium.

What Is The History Of Tuna And Rice?

Tuna (also known as albacore) is an oily fish with a firm texture and mild flavor due to its high fat content.

Tuna has been eaten since ancient times by people around the world, but it wasn’t until the 19th century when canned tuna was first developed in Hawaii.

Since then, tuna has become one of the most popular seafoods available on grocery store shelves.

Rice originated in China during the 5th century B.C., where it became highly refined over time thanks to advancements in agriculture.

Rice was introduced to Japan in the 7th century A.D.

Due to its versatility and affordability, it quickly spread throughout East Asia, eventually becoming one of the staple foods across the region.

In 1876, Japanese fisherman discovered that they could use dried sardines instead of fresh ones because the former were easier to carry from place-to-place.

The result was katsuobushi, which contains gelatinized proteins and other nutrients found only in animal parts.

However, before long, people began using bonito flakes and soy sauce to create their own versions of katsuobushi.

Today, we still enjoy both katsuobushi and bonito flakes as part of our daily diets, but many people have taken notice of how well these two ingredients go together.

In fact, there are several different recipes for tuna and rice out there today.

So let’s take a look at some of the best ways to prepare this delicious combination!

What Is The Origin Of Tuna And Rice?

Tuna and rice is an Asian-inspired dish which combines two ingredients, both of which are rich sources of protein and essential amino acids like tryptophan.

The combination also provides high levels of fiber, while being low in fat and cholesterol.

The tuna used in this recipe comes from Albacore Tuna, a sustainable fish species found primarily in the Pacific Ocean.

As well as providing plenty of dietary benefits, it also has a very delicate flavor that makes its inclusion in dishes like this one all the more enjoyable.

Healthy benefits of tuna and rice

As we mentioned above, tuna and rice is extremely versatile when it comes to adding new flavors to meals.

While most people associate this particular dish with Japanese cuisine, there are actually several countries where it originated including India and China.

In addition to having a long history, it is also packed full of nutrients and health benefits.

Nutritional value of tuna and rice

The nutritional values of tuna and rice vary depending on how it is prepared.

However, if cooked correctly, they still provide many positive things for our bodies.

  • High source of Vitamin B12 – This vitamin helps maintain normal nerve function and aids in converting food into energy.
  • In fact, one serving contains nearly half of the recommended daily amount (RDA).
  • Low in saturated fats – While it doesn’t contain any trans or hydrogenated fats, this type of unsaturated fat is often associated with increased risk of heart disease.
  • A small portion will not have much effect on your overall intake of these fats but eating too much could increase your chances of developing cardiovascular diseases such as atherosclerosis and coronary artery disease.
  • Rich in omega 3 fatty acids – These compounds are known to reduce inflammation and help improve brain function.
  • They may even boost learning abilities by improving memory retention.
  • Good source of iron – A single serving packs about 18% of the RDA for iron.
  • High in selenium – Selenium is an important mineral that plays an important role in maintaining proper thyroid functions and helping protect against cancerous cells.
  • Protein powerhouse – One serving of tuna and rice packs almost 20 grams of protein!
  • That’s a lot of protein for only 300 calories.

With so many positives, it should come as no surprise that this is a popular ingredient among fitness enthusiasts who want something tasty yet nutritious to eat after their workout.

How Is Tuna And Rice Made?

This recipe uses canned tuna, which has been drained and flaked with a fork or a food processor.

You will also need some white rice, which should be cooked according to the package instructions.

The main ingredients are the vegetables – chopped carrots, celery, zucchini, broccoli, onion, green bell pepper, and garlic – but you could use any vegetables you like instead.

The other important ingredient here is the soy sauce, which adds a salty kick and some flavor that balances out the sweetness of the carrots and celery.

You can make this recipe as spicy as you want by adding hot peppers such as jalapeños or habaneros.

If you prefer it milder, try using only one or two peppers.

Once all the ingredients have been mixed together, they’re ready to go on the stovetop.

Heat up a pan over medium heat until it’s warm enough so that you don’t burn yourself when touching the surface, about 5-10 minutes (the exact temperature depends on how much fat there is in your pan).

Then pour the mixture onto the bottom of the pan, stirring occasionally to ensure everything gets coated well.

Then cook until most of the liquid evaporates, about 15 minutes or longer depending on the size of your pan. When it looks dry, turn off the heat and let sit for another 10 minutes before serving.

It may not look very pretty at first glance, but if you take a closer look, you’ll notice that the veggies are cooking down and caramelizing while the rice absorbs the moisture from the vegetables.

When all the flavors come together, the result is an amazing combination of sweet, savory, and umami.

What Is The Nutritional Value Of Tuna And Rice?

Tuna and rice is an excellent combination because it provides protein as well as carbohydrates from the rice and contains vitamins A and C from the fish.

The nutrients found in tuna and rice include vitamin D3, niacin, riboflavin, thiamine, pantothenic acid, iron, calcium, phosphorus, magnesium, potassium, zinc, copper, selenium, manganese, folate, and iodine.

For comparison purposes, here are the nutrient values of other popular foods.

  • Chicken breast – 7% fat (4 g/serving)
  • Ground beef – 6% fat (5 g/serving)
  • Lentils – 8% fat (6 g/serving)
  • Oatmeal – 4% fat (7g/serving)
  • Whole wheat bread – 7% fat (8 g/serving)
  • White pasta – 3% fat (1.5 g/serving)
  • Potatoes – 5-10% fat (0.5 g/serving)
  • Rice – 1% fat (0.9 g/serving)
  • Spaghetti squash – 0% fat (0 g/serving)

(Source)

What Are Some Of The Benefits Of Eating Tuna And Rice?

Tuna has been shown to have many health benefits.

In fact, it contains high levels of protein and omega-3 fatty acids.

These nutrients help promote cardiovascular health, reduce inflammation, support brain function, and improve bone density.

Rice, on the other hand, is rich in fiber, which promotes digestive health, helps with weight management, and even reduces cholesterol.

The combination of these two foods provides a lot of powerful nutrition for those who want to eat healthier or lose weight.

The following recipe combines both of these ingredients in one delicious meal.

You will find yourself making this regularly because it takes only about 20 minutes to prepare and cook.

  • Calories: 290 calories per serving (4 servings)
  • Fat: 5 grams of fat per serving (8% of daily recommended amount)
  • Carbs: 52 grams of carbs per serving (40% of daily recommended amount)
  • Fiber: 3 grams of fiber per serving (30% of daily recommended amount)
  • Protein: 29 grams of protein per serving (35% of daily recommended amount)
  • Vitamin D: 495 IU per serving (10% of daily recommended amount)
  • Potassium: 688 milligrams per serving (20% of daily recommended amount)
  • Iron: 1.5 milligrams per serving (15% of daily recommended amount)
  • Zinc: 0.9 milligram per serving (12% of daily recommended amount)
  • Omega-3s: 2.7 grams per serving (23% of daily recommended amount)
  • Healthy fats: 0.1 gram per serving (11% of daily recommended amount)

Note: Nutritional values may vary depending on the brand of tuna used.

Spicy Tuna Rice Bowl

This dish has equal amounts of tuna and rice by weight, which, in my opinion, achieves the ideal ratio of protein to starch. Although some may compare this to fried rice, it is much lighter and has a very low fat level. Despite this, the meal is nevertheless filling and cozy like other rice dishes.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Course
Cuisine: American
Keyword: Spicy Tuna Rice Bowl
Servings: 3
Calories: 567kcal

Equipment

  • 1 Pan

Ingredients

  • 1 cup uncooked long-grain rice
  • cups water
  • 1 jar tuna packed in olive oil
  • ½ cup finely diced red bell pepper
  • ¼ cup finely diced jalapeno pepper
  • ¼ cup finely sliced green onions
  • cup seasoned rice vinegar
  • ½ lemon, juiced, or to taste
  • 2 tbsp soy sauce
  • 2 teaspoon Sriracha hot sauce
  • ½ teaspoon  sesame oil
  • 1 pitch Korean red pepper flakes
  • 12 g finely sliced green onion

Instructions

  • Add water to the rice in a large saucepan, then stir to let the rice settle.
    Over medium-high heat, bring to a simmer; do not stir.
    Simmer for another 15 minutes on low heat with the lid on.
  • Put the tuna in a large mixing bowl and mash it up with a fork or your hands while the rice is cooking.
    Add the red bell pepper, the jalapeno, the 1/4 cup of green onions, the rice vinegar, the lemon juice, the soy sauce, the Sriracha, and the sesame oil.
    With a fork, combine everything completely.
  • Turn off heat and let rice sit, covered, for 10 minutes.
  • Transfer the rice to the mixing bowl after fluffing it with a fork to separate the grains and break up any big clumps.
    With a spoon, thoroughly combine the ingredients until they are fully integrated.
    If necessary, taste and adjust the seasoning.
    Serve with red pepper flakes and a teaspoon of green onion on top and serve warm, at room temperature, or cold like a rice salad.

Video

Nutrition

Calories: 567kcal | Carbohydrates: 1g | Protein: 12g | Fat: 12g | Trans Fat: 1g | Sodium: 12mg | Fiber: 1g | Vitamin A: 1IU | Calcium: 1mg | Iron: 4mg
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