Mediterranean Tuna Rice Salad

This simple salad is full of delicious flavours: olives, rosemary and roasted vegetables. You can serve this one warm for a hearty dinner, or if the weather’s fine, cold for a lovely picnic lunch. A little splash of white wine on the side wouldn’t hurt either!

Serves: 2


  • 85g mixed basmati, red and wild rice
  • 1 large sprig rosemary
  • 120g good quality canned tuna (drained weight)
  • 25g mixed olives, halved
  • 75g roasted red peppers, roughly chopped
  • 75g sundried tomatoes in oil, drained and quartered if whole (reserve 2 tablespoons oil)
  • 75g canned sweet corn, drained
  • 1 large red or regular spring onion, finely sliced
  • 50g mixed salad leaves
  • salt
  • black pepper

For the dressing

  • 1 heaped teaspoon mayonnaise
  • 1/2 teaspoon sherry vinegar
  • 1/4 teaspoon very finely chopped rosemary leaves



Cook the rice in salted water according to the packet instructions, adding the sprig of rosemary to the water. Drain, then spread it out on a tray and leave to cool, discarding the rosemary sprig.

Meanwhile, make the dressing. Mix together the mayonnaise, vinegar, rosemary and one tablespoon of cold water in a small bowl. Chill until ready to serve.

Combine the tuna, olives, peppers, tomatoes, sweet corn and spring onion in a large bowl. Stir through the cooled rice, season, and add two tablespoons of oil from the sundried tomato jar. Divide the salad leaves between plates or bowls, top with the rice salad and drizzle over the dressing.

Recipe taken from Posh Rice by Emily Kydd
Rice is one of the most versatile and delicious foods in the world. From risottos to nasi goreng, pilaf to pies, puddings to snack bars, this extraordinary grain is an essential ingredient in so many classic dishes.

Posh Rice offers over 70 recipe ideas for rice, with sections on soups and snacks (pakoras, béchamel fritters, sticky rice summer rolls), salads and bowls (sesame, avocado and salmon rice bowl, chicken burrito bowls, Persian rice salad), main courses (bibimbap, risi e bisi, lamb Hyderabadi biryani, seafood paella, Hong Kong claypot rice), side dishes (coconut and cashew rice, mudajahhra) and desserts and sweets (Belgian rice tart, Balinese black rice pudding, summer berry rice cream).

You can purchase Posh Rice at

Published by Quadrille Publishing.

Also read: Lamb and Feta Salad

YourLifeChoices Writers
YourLifeChoices Writers
YourLifeChoices' team of writers specialise in content that helps Australian over-50s make better decisions about wealth, health, travel and life. It's all in the name. For 22 years, we've been helping older Australians live their best lives.
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