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Summer Rice Salad with Tuna

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.

Cooking Light AUGUST 2006

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


  • 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.

Nutritional Information

Amount per serving
  • Calories: 177
  • Calories from fat: 20%
  • Fat: 3.9g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 1g
  • Protein: 9.1g
  • Carbohydrate: 26.5g
  • Fiber: 3.6g
  • Cholesterol: 6.6mg
  • Iron: 1.7mg
  • Sodium: 388mg
  • Calcium: 19mg

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Summer Rice Salad with Tuna Recipe