Grilled Tuna Rice Salad Provencal Recipe

Name: Grilled Tuna Rice Salad Provencal
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3/4 cup long-grain rice; 1 pound red onions (1 very large); 1/2 pound fresh tuna; 16 ounces whole red and yellow peppers or 14 ounces coarsely chopped ready-cut peppers (4 cups); 2 teaspoons olive oil; 1 large clove garlic; 1 or 2 sprigs oregano or marjoram to yield 1 tablespoon chopped; 2 tablespoons balsamic vinegar; 4 tablespoons plain nonfat yogurt; 2 tablespoons reduced-fat mayonnaise; ⅛ teaspoon salt; Freshly ground black pepper to taste; 2 ripe medium-large tomatoes; 2 slices crusty country bread

Servings: persons

3/4 cup long-grain rice
1 pound red onions (1 very large)
1/2 pound fresh tuna
16 ounces whole red and yellow peppers or 14 ounces coarsely chopped ready-cut peppers (4 cups)
2 teaspoons olive oil
1 large clove garlic
1 or 2 sprigs oregano or marjoram to yield 1 tablespoon chopped
2 tablespoons balsamic vinegar
4 tablespoons plain nonfat yogurt
2 tablespoons reduced-fat mayonnaise
⅛ teaspoon salt
Freshly ground black pepper to taste
2 ripe medium-large tomatoes
2 slices crusty country bread

1
Combine the rice with 1 1/2 cups water, and bring to a boil.
2
Reduce the heat, cover and simmer, cooking a total of 17 minutes.
3
Meanwhile, slice the onions about 1/4-inch thick.
4
Prepare a stove-top grill.
5
Wash and dry the tuna.
6
Grill the tuna according to the Canadian rule: measure the fish at thickest part and cook for 8 to 10 minutes to the inch.
7
Grill the onions, turning once or twice, until they are soft.
8
Wash, trim and coarsely chop the peppers.
9
Heat a nonstick pan until it is very hot.
10
Reduce the heat, add oil and saute the peppers until they are soft.
11
Mince the garlic, and add to the peppers.
12
Wash, dry and chop the oregano, and combine it in a serving bowl with the vinegar, yogurt and mayonnaise.
13
When the tuna is done, cut it up into small chunks and stir the chunks into this mixture.
14
When the onions are cooked, cut them up coarsely and add.
15
Then, add the sauteed pepper and garlic.
16
Mix in the rice, and season with salt and pepper.
17
Wash, trim and slice the tomatoes, and serve with the rice salad and bread.

467

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 3/4 cup long-grain rice, 1 pound red onions (1 very large), 1/2 pound fresh tuna, 16 ounces whole red and yellow peppers or 14 ounces coarsely chopped ready-cut peppers (4 cups), and more.

Yes, Grilled Tuna Rice Salad Provencal falls under the Seafood category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Grilled Tuna Rice Salad Provencal

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions