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Rice Salad with Tuna, Capers, and Herbs

Rice Salad with Tuna, Capers, and Herbs


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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

Folate equivalent (total)98µg25%


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Instructions

Try this tasty and refreshing Canned Tuna and Rice Salad for the perfect filling and delicious meal during that warm summer weather days.

Step 1
Cook rice according to package directions cool completely.

Step 2
For the zesty dressing, whisk together mayonnaise, lemon zest, lemon juice, olive oil, vinegar, mustard, garlic, salt, and pepper until blended.

Step 3
Toss together rice, tuna, dressing, tomatoes, red bell pepper, green bell pepper, green onions, capers, and ¼ cup parsley until well combined. Garnish with remaining parsley.

Cooking Tip

To cool the rice quickly, spread out on a baking tray.

Not Your Average Tuna Salad

If you’re looking for a simple and delicious meal that’s loaded with flavor to share at your next summer dinner party or BBQ, this tasty Canned Tuna and Rice Salad is your dish. With a zesty dressing made from mayonnaise, lemon, olive oil, vinegar, mustard, garlic and loaded with fresh, bright vegetables like red and green bell pepper, onion, and tomato, this beautiful dish is not just visually impressive, but will please many taste buds, too!

While many all-veggie salads can leave you hungry soon after eating, salads like these are a great option because they offer a good dose of protein and filling grains by using canned or packaged tuna and of course, Carolina® White Rice or Carolina® Jasmine Rice. It’s easy to forget that delicious and nutritious meals can be quick and simple but, cooking can be kept cooking hassle-free and eating as enjoyable as ever.

Stocked Up on Tuna?

Most people don’t buy just one can of tuna at a time when grocery shopping and for good reason, it’s a tasty source of protein that is so versatile and a great ingredient to use for quick and easy meals when life’s got you busy. If you are a fan of this Canned Tuna and Rice Salad and still have some tuna stocked in your pantry, give our Rice with Tomato and Canned Tuna dish a try! Loaded with spices, veggies, and Carolina® Jasmine Rice, this dish is a great option for lunch or dinner.


The Week of Eating In: Italian Rice Salad

I've lived in a lot of places and what separates New York City from all other cities and towns are two constant opposing forces -- one that pulls you out of your small apartment and toward an Eden of restaurants, theatre, work events and all manner of cocktail parties, and another intense magnetic pull that makes you want to nest, bake your own bread and generally shield yourself from the aggression outside your windows. The former is the temptation, the latter is the control.

To get yourself to choose control, one of three things has to happen: you bear children and babysitting costs make nesting at home seem incredibly urgent and appealing. Two, you get a nice assignment from HuffPost to write about eating in. Or three, you're Cathy Erway and you make cooking at home a thoughtful challenge and write a great book about it.

Luckily, I have the first two excuses. This doesn't mean I don't go out -- I've been out twice this week, but it does mean that I tend not to stay out for dinner after the work event/panel/cocktail party. Take-out places have created an industry by preying on this group of tired and occasionally tipsy people who are vulnerable to easy solutions.

On Monday night, after a few hours at a gathering of start-up founders -- where, to be honest, I did cheat a little and have a Perrier and a bag of pretzels -- I came home to a quiet apartment. My kids were asleep and my husband was in California for work. Takeout was tempting. But having made a one-week pledge to cook at home, I turned to one of my favorite meals, a dish I learned when I was cooking at a restaurant in Italy.

It's called rice salad, which sounds unbearably boring, but is not. The recipe I learned to make was simply boiled Arborio rice tossed with capers, olives, herbs and a river of oil. The version I made on Monday was more of a hybrid of rice salad and tuna salad. Into the boiled Arborio (which you want to retain a little bite), I folded good oil-packed jarred tuna from Italy, capers, chopped green olives, piquillo peppers, lemon zest, lemon juice and olive oil. The oil should round out the sharp flavors and there should be enough of it to pool a little in the bottom of the bowl. You can mix in more tuna or less pepper. You can add herbs or use vinegar rather than lemon juice. It's the kind of salad that's impossible not to make your own. It's bright yet soothing, the ideal made-at-home dinner after a long day on the mean streets of Eden.

Italian Rice Salad

Sea salt
1 cup Arborio rice
¼ cup chopped piquillo peppers (from a jar)
¼ cup chopped green olives
1 tablespoon capers
4 ounces oil-packed tuna
Pinch of red pepper flakes, to taste
1 teaspoon freshly grated lemon zest
Lemon juice, to taste
3 to 4 tablespoons best quality extra virgin olive oil
Coarsely ground black pepper

1. Bring a large pot of generously salted water to a boil. Add the rice and cook until al dente. Drain.

2. Add the rice to a large bowl and add the remaining ingredients. Toss until the rice is thoroughly coated. Taste and adjust seasoning, adding more lemon juice, olive oil, salt and pepper.


What’s in Easy Green Salad?

Romaine Lettuce : Super low in calories and carbs. Romaine is high in calcium, phosphorous, magnesium, and potassium. It’s naturally low in sodium, plus it is packed with vitamin C, vitamin K, and folate

Cucumbers : The crunch factor alone makes them worth it. In addition, they help with hydration and fight inflammation. Cucumbers are low in calories but contain many important vitamins and minerals.

Radish : In addition to providing a nice zing of flavor, radishes offer many health benefits. They can boost immunity, aid in digestion, act as an anti-fugal, help promote weight loss and so much more.

Capers: Super tangy….which is why I love them. They are rich in anti-oxidants, vitamins, minerals and fiber. They are also high in sodium—and therefore not recommended if you suffer from high blood pressure.

Hemp Seeds: High in protein and omega 3s…..and they add a nice vegan crunch.

The simple ingredients are the stars of this salad.

The beauty of this salad is its simplicity. I rarely make a salad that doesn’t absorb whatever I happen to have in the crisper drawer. It took me awhile to fully appreciate what happens when you keep it simple. YOU CAN ACTUALLY TASTE EACH AND EVERY INGREDIENT!! A green salad like this is naturally vegan and gluten-free. No need to alter its natural state to fit in with a particular way of eating. It’s a beautiful thing. Like I said earlier…fresh salad is comfort food.

Easy Everyday Salad Dressing compliments this salad beautifully.

No fuss on the salad, no fuss on the dressing—yet absolutely NO COMPROMISE on taste. This is awesome….because it means you can be eating this salad in NO TIME, and as often as your little heart desires! Yay. No need for mediocre restaurants, bring this one IN HOUSE.


½ bunch fresh flat leaf parsley, washed and dried

½ bunch fresh basil leaves, washed and dried

1 small radicchio, washed and dried

400g canned tuna, in rough chunks

1 small red onion, peeled, halved and sliced thinly

1 punnet cherry tomatoes, washed and halved

Lemon dressing

3 tbsp drained capers, minced

3 tbsp freshly squeezed lemon juice

¼ cup extra virgin olive oil

sea salt and freshly ground black pepper


Recipe Summary

  • 1 1/2 cups rice
  • 1/4 cup pine nuts
  • 1/3 cup drained and chopped oil-packed sun-dried tomatoes
  • 2 tablespoons drained capers
  • 1/3 cup chopped red onion (about 1/2 small onion)
  • 1 6-ounce can tuna, drained
  • 1 2-ounce tin anchovy fillets, drained and minced
  • 1/4 cup olive oil
  • 1 tablespoon lemon juice
  • 2 tablespoons red- or white-wine vinegar
  • 3/4 teaspoon salt
  • 1/2 teaspoon fresh-ground black pepper
  • 1/4 cup thin-sliced basil or mint leaves

Bring a medium pot of salted water to a boil. Stir in the rice and boil until just done, 10 to 12 minutes. Drain. Rinse with cold water and drain thoroughly. Put the rice in a large glass or stainless-steel bowl.

Meanwhile, in a small frying pan, toast the pine nuts over moderately low heat, stirring frequently, until golden brown, about 5 minutes. Or toast the pine nuts in a 350° oven for 5 to 10 minutes.

Stir the toasted pine nuts, the sun-dried tomatoes, capers, onion, tuna, and anchovies into the rice. Toss the rice salad with the oil, lemon juice, vinegar, salt, pepper, and basil.


Boil the potatoes until a knife is easily inserted. Drain and allow them to cool. Peel the potatoes, dice them and put them in a large bowl.

Put the shallots or onions in a small saucepan, stir in the vinegar and bring the mixture to a boil. Lower the heat and simmer the shallots until they have softened and all the vinegar has evaporated. Transfer the shallots to a small bowl and allow them to cool.

Add the shallots, tuna, capers, parsley, tarragon, celery salt, pepper, and salt to the potatoes. Mix gently to combine the ingredients well. Add the olive oil and mix again.

Transfer the mixture to a platter and garnish with cherry tomatoes. Serve at room temperature.

For an elegant molded presentation, divide and pack the mixture into 8 or 9 clean 3 2-inch pieces of PVC piping. Carefully place each on an individual salad plate lined with arugola or other salad leaves. Lift the piping off, and garnish each plate with cherry tomatoes.

This recipe is from CIAO ITALIA IN TUSCANY by Mary Ann Esposito, published by St. Martin's Press in 2003.


Ingredients

  1. Tuna:
    • 6 tablespoons extra-virgin olive oil
    • 1/4 cup fresh lemon juice
    • 2 tablespoons drained capers
    • 4 teaspoons liquid from capers in jar
    • 4 teaspoons finely grated lemon peel
    • 2 teaspoons finely minced fresh rosemary
    • 1 teaspoon fine sea salt
    • Large pinch of dried crushed red pepper
    • Pinch of sugar
    • 1 small onion, quartered through core, thinly sliced crosswise (1 scant cup)
    • 6 6-to 7-ounce 1-inch-thick tuna steaks
  2. Salad:
    • 2 cups (loosely packed) fresh Italian parsley leaves
    • 1/2 cup (loosely packed) assorted fresh herb leaves (such as tarragon, chervil, oregano, celery leaves, and marjoram)
    • 1 teaspoon extra-virgin olive oil
    • 1 teaspoon fresh lemon juice

Once the rice is ready and the veggies have cooled down a bit, it is time to combine all the ingredients in a large bowl. Start by pouring in the rice, then add the sauteed veggies with its liquid, transfer in the canned tuna along with the sliced olives, and the pickled capers. In the end, add the chopped parsley and season with salt, pepper, and olive oil.

How easy and fast is that? This tuna rice salad is the perfect example of easy and fast recipes yet hearty and comforting. Also, just like I previously said, you can let free your imagination and play with the ingredients and the quantities.


Watch the video: Σαλάτα ρυζιού με σάλτσα σόγιας, αβοκάντο και τόνο καπνιστό TRATA (May 2022).