Canned Tuna Rice Bowl

Our Canned Tuna Rice Bowl is a flavor bomb that you can whip up for a quick lunch or  weeknight dinner or even take on the go. Protein-packed tuna is mixed with probiotic kimchi, creamy mayo, nutty sesame oil and, of course, the tang of vinegar to pull all the flavors together. We choose brown rice to get extra fiber, and the cucumber salad on top brings cool, crispy freshness your palate is going to love. We finished this with a creamy dressing that tames the spice of the Sriracha, and fresh, silky avocado for healthy fat. Keep reading for our expert tips on reducing the spiciness in this dish if you desire, how to peel your ginger and more. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• You use any type of rice that you like, even the microwavable kind. If you’re cooking it yourself, remember the 2-to-1 water-to-rice ratio. So, if you use 1 cup of rice, add 2 cups of water.
• Toast the sesame seeds in a skillet over medium heat for about 2 minutes or bake them on a sheet pan in a 350°F oven. Stir them often. Once they turn golden brown, remove them from the heat.

Nutrition Notes

• Canned tuna in water is a great choice to increase your protein and get one of your two fish servings for the week. Nutrition varies depending on the type of tuna you buy, but for the most part, you’re getting a fish that has omega-3 fatty acids for fighting inflammation and a mix of B vitamins for a healthy metabolism. Sodium levels can also vary depending on brand, so be sure to read the label if you are on a lower-sodium diet. 
• Kimchi is a traditional Korean food made by fermenting cabbage and other vegetables, like radishes and carrots, with spices and chiles. The fermentation process creates probiotic bacteria that can add to the health of your microbiome. Adding more bacteria to your gut can help improve the immune response and may improve symptoms of inflammatory conditions, such as irritable bowel syndrome, and autoimmune conditions. 
• Brown rice is an excellent addition to this bowl to get in extra fiber. The protein in this dish will help with satiety, but the addition of fiber will create even more satisfaction. If you are intimidated by the cooking time required to cook brown rice from scratch, use frozen or microwavable rice to get this on the table faster and add more fiber to your plate.