4
1 rating

Rice Salad with Tuna, Capers, and Herbs

This is a delicious salad that is flexible enough to substitute with spaghetti squash or zucchini noodles — pretty much anything that fits your diet. 

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Notes

Note: You can also use can tuna for this recipe. Just drain then use a fork to separate into small pieces.

Ingredients

  • Two 4-ounce pieces fresh tuna
  • Olive oil, as needed
  • 2 Cups cooked rice
  • 1/4 Cup fresh lemon juice or white-wine vinegar
  • 2 green onions, thinly sliced
  • 2 Tablespoons capers, drained
  • 1/2 Cup chopped flat-leaf parsley
  • 1/2 Cup chopped basil, plus whole leaves for garnish
  • Sea salt and pepper, to taste

Directions

Take each piece of tuna and drizzle with a little olive oil and season with salt and pepper on each side.

Heat 1 tablespoon of olive oil in a large skillet over medium-high. Sear the tuna on each side until medium-rare, about 2 minutes per side. Remove from the heat and set on a clean cutting board. When cool enough to handle, cut into small pieces. 

In a large serving bowl, add the tuna, rice, lemon juice or white-wine vinegar, capers, green scallions, parsley, basil, and toss together. Season with salt and pepper, to taste, and drizzle with a little olive oil. Garnish with fresh herbs and serve. 

 

Nutritional Facts
Servings4
Calories Per Serving196
Total Fat3g5%
Sugar0.7gN/A
Saturated0.5g2.6%
Cholesterol22mg7%
Protein17g33%
Carbs25g8%
Vitamin A46µg5%
Vitamin B121µg20%
Vitamin B60.6mg31.2%
Vitamin C17mg29%
Vitamin D1µg0.2%
Vitamin E0.7mg3.3%
Vitamin K142µg100%
Calcium31mg3%
Fiber1g4%
Folate (food)24µgN/A
Folate equivalent (total)98µg25%
Folic acid43µgN/A
Iron2mg12%
Magnesium38mg9%
Monounsaturated2gN/A
Niacin (B3)12mg59%
Phosphorus201mg29%
Polyunsaturated0.4gN/A
Potassium364mg10%
Sodium402mg17%
Thiamin (B1)0.2mg14.1%
Zinc0.7mg4.9%