Tuna & Brown Rice Salad


In honour of fish for Good Friday, I thought I’d share the simplest recipe in my daily repertoire that anyone can make. This tuna and brown rice salad is basically what I have been living off for the past 40 days.

What I love about this salad is that it’s warm, fresh, zesty, healthy and filling all at once. I love having brown rice for dinner because it makes me feel grounded, not heavy. I came up with this recipe when I was going to the gym more than I can care to admit, and there was nothing like coming home ravenous, and having an awesome dinner ready within 10 minutes. I hate going to bed with that hollow feeling, plus I’ve never been one to stick to the ‘no carbs after 3’ rule. You can replace the tuna with 180 grams of any other protein, and it’ll still be delicious! The recipe below is good for 2 servings, or 4 as a side dish.

Tuna & Brown Rice Salad

You will need

1x 185gram tin of Sirena Tuna in Oil

250 g cooked brown rice (I use 1x 250g bag of Smart Rice cooked, ready to microwave)

1 cup diced red capsicum (red bell peppers)

1 avocado cut into small cubes

1 large handful of rocket, roughly chopped

1 cup roughly chopped flat leaf parsley

Juice of one small lemon

2 tablespoons olive oil

½ teaspoon salt

fresh ground pepper to taste


Place the capsicum, avocado, parsley and rocket into a large mixing bowl.

Empty the contents of the tuna tin, including the oil over the salad. Break the tuna into large chunks (don't flake it up!)

After microwaving the brown rice (or if you have boiled it yourself), place the steaming hot rice over the contents in the bowl.

Pour the lemon, oil, salt and pepper over the rice.

Mix until combined

Serve, and enjoy while marveling at the fact this salad took you less than 7 minutes to prepare.