Why You’ll Love This Mediterranean Tuna Rice Bowl

• It’s a 20-minute wonder. Seriously, from fridge to table in the time it takes to cook a pot of rice. The assembly is a breeze, and there’s minimal cleanup, which is a win in my book any day of the week.
• The textures are a dream. You get the soft flakiness of the tuna, the chewy bite of the sun-dried tomatoes, the pop of the cucumbers, and the firm base of rice. Every single forkful is interesting.
• It’s a flavour powerhouse. The Mediterranean combo of lemon, oregano, olives, and feta is just a classic for a reason. It’s bright, salty, tangy, and herbaceous all at once—it really wakes up your taste buds.
• It’s incredibly versatile. Not a fan of cucumbers? Swap in bell peppers. No fresh dill? Use parsley or basil. This recipe is a fantastic template for using up whatever veggies are lingering in your crisper drawer.

Ingredients & Tools

• 1 cup uncooked long-grain white rice (like basmati or jasmine)
• 2 (5-ounce) cans solid tuna in olive oil, undrained
• 1/2 cup chopped Kalamata olives
• 1/3 cup chopped sun-dried tomatoes (oil-packed, drained)
• 1/2 English cucumber, finely diced
• 1/4 cup finely chopped red onion
• 2 tbsp capers, rinsed
• 1/3 cup crumbled feta cheese
• 2 tbsp fresh dill, chopped
• 1 large lemon, juiced (about 3 tbsp)
• 3 tbsp extra virgin olive oil
• 1 tsp dried oregano
• 1/4 tsp freshly ground black pepper

Tools: A medium saucepan with a lid, a small mixing bowl for the dressing, a large mixing bowl for the tuna salad.

A quick note on the tuna—using tuna packed in olive oil makes a huge difference here. It’s more flavourful and moist, and the oil from the can becomes part of the dressing. It’s a little trick that adds a ton of depth.

Serves: 2 | Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 20 minutes

Before You Start: Tips & Ingredient Notes

• Don’t skip the red onion soak. If you’re sensitive to the sharp bite of raw red onion, chop it first and let it sit in a small bowl of cold water for 10 minutes while you prep everything else. This tames the harshness beautifully.
• The rice is key. Make sure to fluff your rice with a fork after it’s cooked and let it cool just slightly before building your bowls. You want it warm, but not so hot that it wilts the fresh ingredients.
• Oil-packed sun-dried tomatoes are non-negotiable. They’re softer, more flavourful, and less chewy than the dry-packed kind. The oil they’re packed in is also gold—you could use a teaspoon of it in the dressing for an extra flavour boost!
• Taste as you go! The salt level will depend on your tuna, olives, and feta. I deliberately don’t add salt to the dressing initially because these ingredients are plenty salty. Give it a taste at the end and only then decide if it needs a pinch.

How to Make Mediterranean Tuna Rice Bowl

Serving Suggestions

Complementary Dishes

• A simple arugula salad with a lemon vinaigrette — The peppery bite of arugula complements the salty, briny flavours of the bowl without competing with them.
• Warm, toasted pita bread or flatbreads — Perfect for scooping up every last bit of the tuna and rice. It adds a lovely warm, chewy element to the meal.
• Roasted asparagus or broccoli — If you want to add more green veggies, something simple roasted with olive oil, salt, and pepper on the side works beautifully.

Drinks

• A crisp, dry white wine like Sauvignon Blanc or Pinot Grigio — The high acidity and citrus notes in the wine will mirror the lemon in the dish and cut through the richness of the tuna and olives.
• Sparkling water with a slice of lemon — For a non-alcoholic option, the bubbles and citrus are incredibly refreshing and palate-cleansing.
• A light, citrusy pale ale — The hoppy bitterness can stand up to the strong flavours, making for a really satisfying pairing.

Something Sweet

• Fresh berries with a dollop of Greek yogurt — Something light and fresh is the way to go after this meal. The sweetness of the berries is a perfect, simple finish.
• A small piece of dark chocolate and an espresso — The bitterness of both is a classic way to end a Mediterranean-inspired meal and feels just right.
• Lemon sorbet — It’s a flavour echo that cleanses the palate and feels incredibly light and refreshing.

Top Mistakes to Avoid

• Mistake: Using water-packed tuna and draining it thoroughly. This is the biggest one! You’ll end up with a dry, bland tuna salad. The oil in quality tuna cans is flavour gold—it’s part of the dressing. If you must use water-packed, you’ll need to add more olive oil to compensate.
• Mistake: Adding the fresh herbs too early. If you mix in delicate herbs like dill at the very beginning, they can wilt and lose their bright flavour and colour. Fold them in at the last second before serving.
• Mistake: Using hot rice. If the rice is piping hot, it will start to “cook” the fresh vegetables in the tuna salad, making them soft and sad. Let the rice cool for about 5 minutes so it’s just warm.
• Mistake: Overmixing the salad. You’re going for a chunky, textured mixture, not a homogeneous paste. Use a folding motion with a spatula to gently combine everything.

Expert Tips

• Tip: Make it ahead for lunches. This is a fantastic make-ahead meal. Keep the tuna mixture and the rice in separate containers in the fridge. Assemble your bowl just before eating to keep the rice from getting soggy. It’ll stay fresh for up to 3 days.
• Tip: Toast your rice. For an extra layer of nutty flavour, toast the uncooked rice grains in the dry saucepan for a minute or two before adding the water. You’ll notice a wonderful aroma—it makes the rice taste even better.
• Tip: Add a creamy element. If you love creaminess, stir a tablespoon of Greek yogurt or a drizzle of tahini into the dressing. It adds a lovely richness and helps the dressing cling to every ingredient.
• Tip: Go for the grain swap. While rice is classic, this tuna salad is amazing on quinoa, couscous, or even a bed of mixed greens for a lower-carb option. It’s a great way to mix things up.

FAQs

Can I use fresh tuna instead of canned?
Absolutely! You can grill or pan-sear a fresh tuna steak until it’s cooked to your liking (I prefer medium-rare), let it cool slightly, and then flake it with a fork. You’ll need to add the full amount of olive oil to the dressing since you won’t have the oil from the can. It’s a delicious, more luxurious take on the recipe.

I don’t have dill. What’s a good substitute?
No problem at all! Fresh flat-leaf parsley is the closest in terms of texture and its fresh, clean flavour. Fresh basil would also be lovely, adding a sweet, aromatic note. If you’re stuck with dried herbs, use about a teaspoon of dried oregano or an Italian herb blend in addition to what’s in the dressing.

Is this recipe gluten-free?
Yes, as written, this Mediterranean Tuna Rice Bowl is naturally gluten-free. Just always double-check the labels on your canned tuna and other packaged ingredients to be 100% sure, as processing practices can vary.

How can I make this spicier?
I love this question! A great way to add a kick is to include a pinch of red pepper flakes in the dressing, or add a finely chopped fresh red chili pepper to the tuna mixture. A drizzle of chilli oil over the top at the end would also be fantastic.

Can I add other vegetables?
Please do! This recipe is a canvas. Diced bell peppers (any colour), cherry tomatoes halved, thinly sliced radishes for crunch, or even some cooked chickpeas would all be wonderful additions. It’s a great way to clean out the fridge.