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Tuna, Rice, Dill & Egg Salad

Preparation time: 15 min
Serves 4 people
5 Average Rating

Some salads are sidekicks - this one’s the star of the show. 

Created by award-winning author and presenter Belinda Jeffery, this dish is packed with protein-rich tuna, fluffy rice, golden egg, fresh dill and a lively lemon dressing; it’s as satisfying as it is good for you. Make a big batch and you’ve got a grab-and-go lunch for days, bursting with freshness and flavour every time you open the fridge. Meal prep never looked (or tasted) this good.

Ingredients

  • 2 cups (about 440 g) cooked rice (brown, long grain, or white)
  • 2 large stalks of celery, very thinly sliced
  • 1 small red or green capsicum (pepper), cut into small dice
  • 4 large spring onions, thinly sliced on the diagonal
  • 1 small red chilli, finely chopped, optional
  • 2 x 185 g cans tuna in oil, drained and flaked (or use tuna in spring water, if preferred)
  • Large handful of chopped dill leaves
  • approx. 12 Kalamata olives, optional
  • 3 - 4 hard-boiled eggs, roughly chopped
  • A little thinly sliced spring onion and dill sprigs, extra, to garnish
  • Lemon wedges, to serve
Lemon dressing
  • ½ cup (125 ml) extra virgin olive oil
  • 2 cloves garlic, very finely chopped
  • ¼ cup (60 ml) freshly squeezed lemon juice, or more to taste
  • Splash of balsamic vinegar, to taste
  • Sea salt and freshly ground black pepper, to taste

Method

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  1. Put all the dressing ingredients into a jar, seal it tightly, then shake to thoroughly mix everything together.
  2. Dip a spoon in and taste the dressing, then adjust the flavours to suit you. When it’s right for you, pop the jar in the fridge while you make the salad.
  3. Put the rice, celery, capsicum, spring onion, chilli (if using), tuna and dill in a large bowl and mix them all together. Pour in dressing and stir it through so that everything is well coated.
  4. Just before serving the salad, gently mix in most of the olives and about three-quarters of the chopped egg. Mound it into a large, shallow serving bowl and top it with the remaining egg and olives. Sprinkle on a little extra spring onion and dill, then serve with lemon wedges.

Notes

  • You can serve the salad from Step 3, but it tastes even better if it’s covered and chilled for a couple of hours to allow the flavours to develop.

Nutrition Per Serve

  • 400g Serving size
  • 3165kJ 756kcal Energy
  • 34g Protein
  • 49g Total fat
  • 8g Saturated fat
  • 44g Carbs (total)
  • 4g Carbs (sugar)
  • 700mg Sodium
  • 4g Fibre
  • 4.1µg Vitamin D

Reviews

Overall Rating

Average Rating: 5

5 reviews