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Tuna Rice Bowl (Easy Mediterranean Recipe in 20 Minutes)

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2 servings
Calories 450
A quick and flavorful Mediterranean-inspired tuna rice bowl perfect for a healthy lunch or dinner in just 20 minutes.

Ingredients

Rice

  • 2 cups cooked rice (at room temperature)

Tuna

  • 2 cans tuna (approx. 5 oz each, drained)

Dairy & Condiments

  • ⅓ cup Greek yogurt
  • 1 tablespoon tahini (or mayonnaise)

Fruits & Vegetables

  • ½ lemon lemon (zest and juice)
  • 2 tablespoons parsley (plus 1 tsp dried oregano (optional))
  • 1 small clove garlic (grated)
  • 1.5 cups fresh vegetables
  • ½ cup jarred vegetables (olives, roasted peppers, sun-dried tomatoes, artichoke hearts)
  • 1 pinch optional toppings (sesame seeds, pickled onions, toasted nuts, za'atar)

Instructions 

  • Mix cooked rice with salt, oregano, and lemon zest; drizzle with olive oil if desired. Divide into bowls.
  • In a bowl, mash tuna with yogurt, tahini, lemon juice, parsley, and garlic until creamy.
  • Arrange fresh and jarred vegetables around rice, then top with tuna mixture. Garnish with seeds, za'atar, or crunchy toppings.

Notes

Feel free to customize toppings and vegetables for variety.
Calories: 450kcal
Cost: $12
Course: Main Course
Cuisine: Mediterranean
Keyword: rice, Tuna