This is a fantastic recipe for introducing low fat, delicious tuna into your weekly menu, even for those that might be a bit averse to this very very healthy fish. I’ve spiced it up for a bit of kick and tossed it in citrusy flavours with the brown rice adding a lovely hearty base to this dish.
Please buy the absolute best canned tuna available to you – and I like mine in olive oil as opposed to brine. This is a super hit with kids as well as adults and you can adjust the seasoning to your liking. I always keep a few wedges of lemon on the side as well as some fresh rucola to add to the freshness.
- 1 tin of olive oil soaked tuna
- 1 cup of brown rice, washed and soaked in water for 15 minutes
- 1 tsp minced garlic
- 1/2 tsp dried red chilli flakes
- 1 bunch of fresh dill, finely chopped
- Grated zest of 1/2 a lemon
- Grated zest of 1/2 an orange
- 1/2 cup of spring onion finely chopped
- 1 red onion, finely diced
- 1 red bullet chilli, finely sliced
- Cracked black pepper and salt for seasoning
- Juice of half a lemon
- 1/2 tsp coriander powder
- 2 tbs fresh chilled natural yoghurt
- Combine your chopped onion, garlic, bullet chilli and lemon juice. Mix these all well together.
- Drain your tuna of all excess olive oil and set aside.
- Drain your brown rice that has been soaking in water.
- Place 2 cups of water and 2 tbs of olive oil and bring to a boil in a deep pan. Add the rice and let it cook on a low-medium heat for at least 30 – 4o minutes until tender. Once it is cooked, take off the heat, place a clean cloth over the rice and cover with a lid.
- Take a large frying pan and set to warm over a low heat. Toss in the rice, the tuna, the onion-garlic mix, the chilli, the dill, dried chilli, zests of the orange and lemon, coriander powder and spring onion. Season generously with salt and freshly cracked black pepper. Toss this all around for 3-4 minutes until well combined and gently warmed. You do not need to cook this on a high heat – you just want to warm all the ingredients so the flavours infuse better.
- Remove from the heat and gently fold in the yoghurt. Check for seasoning and adjust accordingly. Serve with some lovely fresh rucola and extra wedges of lemon.
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