Summer Rice Salad with Tuna

1 Review
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Yield
8 servings (serving size: about 3/4 cup salad)
By Micol Negrin
August 2006
RECIPE BY Cooking Light

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.

Ingredients

  • 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

Nutritional Information

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

How to Make It

Step 1

Prepare grill.

Step 2

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.

Step 3

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.

Step 4

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

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Ratings & Reviews

Kikosan's Review

Kikosan
August 08, 2013
I loved this recipe and will definitely add it to my repertoire for special occasions or everyday meals as it is so colorful and nutritious. I added some leftover grilled zucchini and brown rice that I heated in the microwave with a bit of water. Also, used Chinese eggplant instead of the regular type as it is not bitter. I served it with Jacques Pepin's Pork Chops with Zesty Sauce and some steamed broccoli florets. The only thing I will do differently next time is slice the eggplant to 1/4 inch thickness as I used a grill pan on medium heat and it needed more time to cook.