Crunchy Rice and Tuna Salad
35 min · 2 servings · 312 kcal/serving
Crunchy Rice and Tuna Salad – at a glance
Crunchy Rice and Tuna Salad is a high-protein Fitaily recipe for 2 servings (dinner). You can make it in about 35 minutes. One serving has about 312 kcal, 20.4 g protein, 25.7 g carbs, 14.5 g fat.
An Asian salad with crispy rice, tuna, and avocado, served with a mayo-chili dressing. Light, filling, and packed with fresh vegetables.
Nutrition per serving
| Calories | 312 kcal |
|---|---|
| Protein | 20.4 g |
| Carbs | 25.7 g |
| Fat | 14.5 g |
We calculate macros from the ingredients and the Fitaily product database. These are estimates — manufacturer labels and serving sizes may differ. This is not individual dietary advice.
Which diet is this recipe for?
Fitaily tags: wysokobiałkowy. Meal: kolacja. Tags come from the recipe author, not from a lab.
Possible allergens
Based on ingredient names, these may appear: soja. This is automatic word matching, not an allergen certificate.
Storage and reheating
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.
Ingredients
- 80 g white rice (cooked)
- 1 łyżka olive oil
- 2 łyżeczka soy sauce
- 1 łyżeczka hot pepper (ground)
- 100 g lettuce (any kind)
- 50 g red onion
- 100 g green cucumber
- 50 g radish
- 100 g avocado
- 150 g canned tuna
- 30 g plain yogurt
- 15 g mayonnaise
- 5 g Sriracha sauce
- 5 g honey
Preparation
- Cook the rice according to the package directions. Drain and let it cool.
- Heat the olive oil in a skillet over medium heat. Add the cooked rice, 1 tablespoon of soy sauce, and hot peppers.
- Stir the rice, press it down into the pan, and fry for 3–4 minutes, until it’s golden brown. Stir and repeat the process until all the rice is crispy and golden. Set aside to cool.
- Prepare the dressing: Mix together plain yogurt, mayonnaise, Sriracha sauce, 1 tablespoon of soy sauce, and honey. Stir until smooth.
- Cut the lettuce into smaller pieces. Use a mandoline to slice the cucumber, radish, and onion into very thin slices (or chop them finely with a knife).
- Dice the avocado. Drain the tuna from the brine or oil.
- Put the lettuce in a large bowl, then add the cucumber, radishes, onion, avocado, and tuna.
- Pour the mayo-chili dressing over the salad and toss all the ingredients together.
- Sprinkle the salad with crispy rice just before serving. Serve immediately so the rice stays crispy.
Frequently asked questions
How many calories and protein are in one serving of Crunchy Rice and Tuna Salad?
One serving has about 312 kcal, 20.4 g protein, 25.7 g carbs, 14.5 g fat. The calculation comes from the Fitaily ingredient database and is approximate.
How to add more protein to Crunchy Rice and Tuna Salad?
One serving has about 20.4 g protein. You can add lean dairy, tofu, high-protein dairy or a bigger portion of meat/fish — remember calories will go up too.
Is Crunchy Rice and Tuna Salad good for meal prep?
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.