Italian Tuna & Rice Salad

This recipe uses two basic pantry items — tuna and brown rice – plus capers, good quality chopped olives, frozen mixed vegetables and fresh lemon juice. Create this easy, healthy salad loaded with flavour and perfect to pack for lunch or a picnic! If you don’t like tuna you could use tinned salmon or shredded chicken and it will taste just as good!


~ Lower Calorie Italian Tuna and Rice Salad ~


  • 2 cans (4 oz each drained) canned tuna in oil, drained
  • 1 cup cooked and cooled brown rice
  • 8 oz frozen classic mixed vegetables cooked and cooled
  • 1/4 cup good quality sliced black olives
  • 2 tbsp drained capers (plus 1 tbsp of the brine)
  • 1/4 cup chopped red bell pepper
  • juice of 1/2 lemon
  • 1/2 tbsp olive oil (used from the can)


You can use canned tuna packed in water or canned black olives – but it won’t taste as good.

  1. Drain the tuna well reserving the oil and set the oil aside.
  2. In a large work bowl, combine the rice, drained tuna, vegetables, black olives, capers and bell pepper.
  3. Pour 1 tablespoon of the brine from the capers into the bowl along with the juice of 1/2 lemon and 1/2 tablespoon of the oil and toss well.

Serves 4 – Serving Size: 1 cup – Nutrition Per Serving
Calories: 157, Fat: 5g, Protein: 10g, Carbohydrate: 17g, Fibre: 3g