Grab and go Tuna and Rice Slice

This cheesy bake is a good source of fibre and is super easy to transport. Pack it into lunchboxes or take it with you to share at your next picnic. You can swap tuna for canned salmon if you prefer.

Serves: 6

Prep: 20 minutes

Cook: 55 minutes


  • 65g brown rice
  • 65g quinoa
  • 2 teaspoons canola oil
  • 1 red capsicum, finely chopped
  • 4 green shallots (spring onions), thinly sliced
  • 1 garlic clove, crushed
  • 185g can tuna in spring water, drained and flaked
  • 2 eggs, lightly beaten
  • 1 egg white
  • 1 tablespoon lemon juice
  • 1/2 cup (60g) grated light tasty cheese
  • lemon wedges, to serve


Preheat oven to 180°C. Lightly spray a 20cm square cake tin with oil. Line base and sides with baking paper, extending paper 4cm above edge of tin.

Place rice and quinoa in a medium saucepan and cover with 1 1/3 cups (330ml) water. Bring to the boil, then reduce heat and simmer, covered, for 25 minutes or until the water is absorbed and rice is tender. Transfer to a large bowl and set aside for 10 minutes to cool.

Meanwhile, heat oil in a medium non-stick frying pan over medium heat. Cook capsicum, shallots and garlic, stirring, for four minutes or until soft.

Add capsicum mixture, tuna, eggs, egg white, lemon juice and cheese to rice and quinoa. Mix well to combine. Season with salt and pepper. Press the mixture evenly into prepared tin. Bake for 30 minutes or until golden and set.

Set aside in tin to cool slightly, then use lining paper to lift slice from tin. Cut into six even pieces. Serve warm or cold with lemon wedges.

To refrigerate: store slice in a reusable container for up to four days.

To freeze: Place individual pieces into snap-lock bags and store for up to one month. Thaw overnight in fridge. Serve cold or reheat in microwave, or on a baking paper-lined tray in a 160°C oven until hot.

This recipe is from 101 Favourite Weight-Loss Recipes by WeightWatchers, published by Macmillan Australia, RRP $39.99. It is published with permission. Photography by WeightWatchers International.

What would you serve with this cheesy tuna and rice slice? Why not share how the recipe works out for you in the comments section below?

Also read: Cheesy Broccoli Patties

- Our Partners -


- Advertisment -
- Advertisment -