Summer Rice Salad with Tuna

Use high-quality tuna, such as Bonito del Norte from Spain. Prepare and chill the salad up to a day ahead. Bring it to room temperature before serving.


8 servings (serving size: about 3/4 cup salad)

Recipe from

Cooking Light

Nutritional Information

Calories 177
Caloriesfromfat 20 %
Fat 3.9 g
Satfat 0.7 g
Monofat 1.9 g
Polyfat 1 g
Protein 9.1 g
Carbohydrate 26.5 g
Fiber 3.6 g
Cholesterol 6.6 mg
Iron 1.7 mg
Sodium 388 mg
Calcium 19 mg


1 red bell pepper
1 yellow bell pepper
Cooking spray
1 medium eggplant, peeled and cut lengthwise into 1/2-inch-thick slices (about 1 medium)
3 cups hot cooked long-grain rice
1 cup frozen peas, thawed
1/4 cup chopped kosher dill pickles
1 tablespoon extravirgin olive oil
1 tablespoon red wine vinegar
1 teaspoon salt
1/2 teaspoon hot pepper sauce (such as Tabasco)
1/4 teaspoon freshly ground black pepper
6 ounces oil-packed white albacore tuna, rinsed and drained


Prepare grill.

Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a work surface; flatten with hand. Place pepper halves, skin sides down, on a grill rack coated with cooking spray; grill for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand for 10 minutes. Peel and coarsely chop.

Place eggplant on grill rack coated with cooking spray; grill 3 minutes on each side or until lightly browned. Cool slightly, and coarsely chop eggplant.

Combine peppers, eggplant, rice, and remaining ingredients, stirring to flake tuna with a fork.