Spiced rice with tuna

Tuna and spiced rice

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.


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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