Tuga Pops − Saturday, April 4, 2026, 2 Months ago in Salad Recipes
5 out of 5 with 5 ratings

Portuguese Tuna Rice Salad Recipe: The Ultimate Quick Meal

Make this Mediterranean Tuna Rice Salad Recipe for a fast, nutritious lunch. This quick Portuguese cold salad features protein-rich tuna and vibrant veggies.
25 min 4 servings Easy Prep time 15 min Cooking Time 10 min
 

You’ll Love This Portuguese Tuna Rice Salad Recipe: The Ultimate Quick Meal

This Portuguese tuna rice salad recipe provides the definitive solution for those seeking healthy canned tuna meal prep ideas that do not sacrifice flavor. By combining fluffy long-grain rice with protein-packed tuna and a creamy herb dressing, this quick Portuguese cold salad delivers an authentic coastal taste profile that is both refreshing and satisfying for any season.


Ingredients

4 cans of tuna in olive oil (approx. 120 g / 4.25 oz each)250 g (1.25 cups) long-grain rice150 g (1 cup) frozen peas1 medium carrot340 g (12 oz) canned corn200 g (1.5 cups) cherry tomatoes1 jar of pitted olives4 large eggs2 tbsp mayonnaiseReserved olive oil from the tuna cansVinegar to tasteSalt and ground black pepper to taste

Equipment:

Large potSmall saucepanColander or fine-mesh strainerLarge mixing bowlSmall mixing bowlWhisk or forkBox graterChef's knifeCutting boardCan opener

Directions

  1. Boil the rice in plenty of salted water for 10 minutes. Drain and rinse under cold water to stop the cooking process.
  2. Cook the peas in boiling water for 5 minutes. Drain and rinse them under cold water.
  3. Grate the carrot into thin strands and cut the cherry tomatoes into halves or quarters.
  4. Drain the corn and rinse it with fresh water.
  5. Boil the eggs for 10 minutes, peel them, and set aside.
  6. Slice the pitted olives into rings.
  7. In a small bowl, whisk together the mayonnaise, the olive oil from two of the tuna cans, vinegar to taste, salt, and pepper to create the dressing.
  8. In a large mixing bowl, combine the well-drained rice, tomatoes, corn, olives, carrot, peas, and 3 cans of drained tuna. Add a portion of the prepared dressing and toss everything together until well coated.
  9. Top the salad with the remaining can of tuna, the boiled eggs cut into wedges, and a few extra olives. Add more dressing if needed.
  10. Place in the refrigerator to chill before serving this delicious salad.


Recommended Drink Pairings:

A crisp, chilled Portuguese Alvarinho from the lush Minho region beautifully cuts through the heavy richness of the oily tuna and mayonnaise. Its bright, zesty citrus notes wonderfully complement the crisp garden vegetables and the tangy vinegar dressing. For a non-alcoholic alternative, a sparkling iced tea with fresh mint provides exceptional, cooling refreshment.


Adapted from a Recipe by: 7gramasdeternura.com

Nutritional Facts (Per Serving)

Calories
510 kcal
Fat
22 g
Carbs
48 g
Protein
31 g

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Tuga Pops

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