Tuna and spiced rice

Name: Tuna and spiced rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1
Cuisine: Indian

Published on August 1, 2015 | In Indian By safcol |

1 Comments

- Prep Time
- 10 Minutes
- Cook Time
- 30 Minutes
- Yield
- 1
- 1
- Difficulty Level

Tuna and spiced rice

This tuna and spiced rice dish is one of those meals that is quick, relatively easy to make, and healthy. It’s a good all-rounder as this has everything. The fact that it is delicious, is an added bonus!

Spiced rice with tuna

Seafood is the perfect protein to eat twice or three times a week. A 100g serving three times a week is optimal for a happy mind.

Including seafood in your diet, especially the fatty sources of fish like salmon and sardines can improve your brain’s health. There are many nutrients found in seafood that support a happy mood including vitamin D and omega-3 fatty acids. Be sure to add this tuna and spiced rice meal to your family’s favourites.

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Omega-3

Omega-3 fats are an essential polyunsaturated fat. This means that you cannot make this fat in your body, and you need to get it from the food you eat. Omega-3 fats are needed to make brain cells as well as regulate neurotransmitters. Neurotransmitters are chemical messengers that control how messages are sent and carried through your brain.

Two omega-3 fats called Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are of particular importance. DHA is the main type of fat that your brain uses. These two types of omega-3 fats are found in significant amounts in fatty fish like salmon, sardines, anchovies, herring, and mackerel. For good health, it is recommended to include 100g of cooked seafood two to three times a week.

If you like tuna, be sure to check out our tuna recipes page for more inspiration!

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Dairy Free, Low GI, Pesco Vegetarian

Ingredients

3 x 95g cans Safcol Yellowfin Tuna Chunks Italian Style in Oil, drained
2 tablespoons vegetable or peanut oil
1 medium red onion, finely diced
1 red capsicum, diced
2 cloves garlic, crushed
2 ½ cm piece of fresh ginger, peeled and grated
1 tablespoon korma paste
1 red chilli, seeds removed and chopped
250g basmati or long grain rice
250ml hot vegetable stock
juice of 1 lemon
2 handfuls of baby spinach leaves
1 tablespoon coriander leaves, washed
wedge of lemon or lime for garnish

Instructions

In a large saucepan, over a medium heat, add oil then the onion, chilli, capsicum, garlic and ginger, and sauté for 2 minutes. Add the curry paste and stir through until all of the ingredients have combined and incorporated all of the oil from the pan. Add the rice and stir for a couple of minutes, until well coated. Add the stock and lemon juice and bring to the boil. Reduce the heat and cover the saucepan, allowing to simmer very gently for 15-20 minutes, or until the stock has been absorbed and the rice is cooked through.
Stir in the spinach leaves and then add the tuna and the oil from the tin, mix well with a fork and serve immediately with a wedge of lime or lemon. For an extra twist, chargrill a piece of lemon or lime on a skillet to use as a garnish.

Servings : 4
Ready in : 40 Minutes
Course : Dinner
Recipe Type : Curries
Ingredient : Tuna

One Response to Tuna and spiced rice

Di April 25, 2020 at 9:12 pm #
Very tasty but rice to stock ratio is way out. Should be at least 1.5 times of stock to rice and as dry rice weighs about the same as water (or stock) this quantity of rice needs at least 375ml of stock and probably more, or alternatively use less rice, say 150gm/ml. Suggest using cup measurements of rice rather than weight to save using another kitchen implement like scales.
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Tuna and spiced rice