Tomato and Tuna Pilaf Click image to enlarge
Course: Main
Dish: Fish
Nutritional information per serving:

Calories:           393

Protein:             22.5g

Carbs:              33.1g

Sugars:             8.5g

Fat:                  19.9g

Sat Fat:            8.0g

Fibre:                2.8g

Sodium:            0.5g



Did you know?

Tuna canned in brine or spring water is low in fat, unlike fresh tuna

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Tomato and Tuna Pilaf

You can replace the green beans with frozen peas. For an even healthier dish, replace tuna with canned oily fish such as salmon, sardines or mackerel, which contain Omega-3 fatty acids. Use sustainable canned fish when possible. Serves 2-3. Preparation 10 minutes. Cooking time 20 minutes.


185g can tuna, drained and broken into large pieces

227g can chopped tomatoes

75g green beans, halved

½ small red pepper, roughly chopped

25g butter

1 Tbsp olive oil

1 small onion, finely chopped

1 small red chilli, finely chopped (optional)

150g Basmati rice

200ml vegetable stock

1 Tbsp coriander or parsley, for garnish (optional)



·         Heat the butter and oil in a pan.

·         Add the chopped onion and fry until it is softening, then add the pepper and chilli (if using) and continue frying for two minutes.

·         Add the rice and mix well to coat it with the butter and oil,

·         Then add the tomatoes and vegetable stock and bring to the boil. Cover with a tight-fitting lid, reduce the heat and simmer very gently for about 15 minutes or until the liquid has been absorbed and the rice is cooked.

·         Heat a pan of boiling water, plunge the beans into the water, then boil for a minute and drain.

·         Gently stir the beans and tuna into the cooked rice mixture, replace the lid and leave to cook through for five minutes.

·         Delicious served garnished with chopped parsley or coriander.


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