French Tuna and Rice Salad

Nutriscore Rating: 73/100

Packed with Mediterranean flavors and wholesome ingredients, this French Tuna and Rice Salad is a light yet satisfying dish that’s perfect for lunch, dinner, or meal prep. Featuring fluffy white rice, protein-rich tuna in olive oil, and a colorful mix of fresh cherry tomatoes, crisp cucumber, red onion, and briny black olives, this vibrant salad is as nutritious as it is delicious. Tossed in a tangy Dijon mustard and red wine vinegar dressing, it delivers a zesty flavor punch in every bite. Finished with a sprinkle of fresh parsley and a hint of lemon juice, this chilled or room-temperature salad is ideal for warm weather dining or as a make-ahead option for busy days. Quick to prepare and full of classic French-inspired charm, it’s a must-try for seafood lovers and rice salad enthusiasts alike.

Recipe Information

• Prep Time: 15 min
• Cook Time: 20 min
• Total Time: 35 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

14 items

• 1 cup white rice
• 2 cups water
• 0.5 teaspoon salt
• 2 cans canned tuna in olive oil, drained
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.25 cup black olives, sliced
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon Dijon mustard
• 2 tablespoons red wine vinegar
• 3 tablespoons extra virgin olive oil
• 0.25 teaspoon black pepper
• 1 teaspoon lemon juice (optional)

📝 Instructions

10 steps

1. Rinse the rice under cold water until the water runs clear to remove excess starch.

2. In a medium saucepan, combine 1 cup of rice, 2 cups of water, and 1/2 teaspoon of salt. Bring to a boil over medium-high heat.

3. Reduce the heat to low, cover, and let the rice simmer for 15-20 minutes, or until the water is absorbed and the rice is tender.

4. Fluff the cooked rice with a fork and let it cool to room temperature. Spread it out on a tray to cool faster, if needed.

5. In a large mixing bowl, combine the cooled rice, drained tuna, halved cherry tomatoes, diced cucumber, chopped red onion, sliced black olives, and chopped parsley.

6. In a small bowl, whisk together Dijon mustard, red wine vinegar, and olive oil until emulsified. Add black pepper to taste and a splash of lemon juice if desired.

7. Pour the vinaigrette over the rice and tuna mixture. Toss gently to coat all ingredients evenly.

8. Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice as preferred.

9. Chill the salad in the refrigerator for at least 15 minutes to let the flavors meld together.

10. Serve the French Tuna and Rice Salad cold or at room temperature, garnished with additional parsley if desired.

Nutrition Facts

1 serving (335.4g)

Calories		304
% Daily Value*
Total Fat		16.4 g	21%
	Saturated Fat	2.7 g	13%
	Polyunsaturated Fat	0.0 g
Cholesterol		32 mg	11%
Sodium		566 mg	25%
Total Carbohydrate		19.1 g	7%
	Dietary Fiber	2.0 g	7%
	Total Sugars	3.0 g
Protein		19.8 g	40%
Vitamin D		1.2 mcg	6%
Calcium		49 mg	4%
Iron		2.3 mg	13%
Potassium		438 mg	9%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 594 cal (48.9%%)

Protein: 316 cal (26.0%%)

Carbs: 305 cal (25.1%%)