Rice Salad With Tuna
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
599
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 599 cal. | (29 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 9.9 μg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20 mg | (167 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 807 mg | (20 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 176 mg | (59 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 54 μg | (27 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 195 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Wild rice
- 200 grams Cherry tomatoes
- 1 onion
- 2 cans white Tuna (each about 150 grams)
- 100 grams Olives
- 3 Tbsps lemon juice
- 1 Tbsp White vinegar
- salt
- freshly ground peppers
- 4 Tbsps olive oil
- 2 Tbsps Lemon balm
- Lemon balm (for garnishing)
Preparation steps
1.
Combine rice with 500 ml (approximately 2 cups) of water and bring to a boil, simmer for about 35-40 minutes. Drain and let cool.
2.
Rinse tomatoes and cut into wedges. Peel onion and cut into small cubes.
3.
Drain tuna and cut into small pieces.
4.
Whisk lemon juice with vinegar and oil, season with salt and pepper.
5.
Combine rice with tomatoes, onion, tuna, olives and chopped lemon balm leaves, toss with the salad dressing. Garnish with lemon balm leaves and serve.
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