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Coles

Tuna and rice salad bowl

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  • Nut free
  • Peanut free
  • Wheat free
  • Egg free
  • Dairy free
  • Gluten free
  • Lactose free

Pack the kids a colourful lunch bursting with goodness. It’s super tasty and a cinch to make.

  • Serves1
  • Cook time5 minutes
  • Prep time10 minutes, + cooling time
Tuna and rice served in a lunch box with cucumber, shaved carrot and avocado

Ingredients

  • 250g pkt microwavable brown rice
  • 1/4 avocado, peeled, thinly sliced
  • 1 tsp lemon juice
  • 1/2 Lebanese cucumber, cut into thin batons
  • 1/2 carrot, peeled, cut into long matchsticks
  • 95g can tuna chunks in spring water, drained
  • 1 tbs Coles Japanese Style Miso & Sesame Salad Dressing
  • Sesame seeds, toasted, to serve

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Heat the rice following packet directions. Set aside to cool. Transfer the rice to an airtight container or serving bowl. Brush the avocado with lemon juice.
  2. Step 2

    Arrange the avocado over the rice in the container or bowl with the cucumber, carrot and tuna. Drizzle with the dressing and sprinkle with sesame seeds.

Nutrition Information

Per Serve

Energy: 2296kJ/549 Cals (26%)

Protein: 26g (52%)

Fat: 18g (26%)

Sat fat: 4g (17%)

Carb: 66g (21%)

Sugar: 13g (14%)

Fibre: 7g (23%)

Sodium: 569mg (28%)

Tuna and rice salad bowl

Tuna and rice salad bowl
  • Serves1
  • Cook time5 minutes
  • Prep time10 minutes, + cooling time
Ingredients
  • 250g pkt microwavable brown rice
  • 1/4 avocado, peeled, thinly sliced
  • 1 tsp lemon juice
  • 1/2 Lebanese cucumber, cut into thin batons
  • 1/2 carrot, peeled, cut into long matchsticks
  • 95g can tuna chunks in spring water, drained
  • 1 tbs Coles Japanese Style Miso & Sesame Salad Dressing
  • Sesame seeds, toasted, to serve
    Description

    Pack the kids a colourful lunch bursting with goodness. It’s super tasty and a cinch to make.

    Method
    1. Step 1

      Heat the rice following packet directions. Set aside to cool. Transfer the rice to an airtight container or serving bowl. Brush the avocado with lemon juice.
    2. Step 2

      Arrange the avocado over the rice in the container or bowl with the cucumber, carrot and tuna. Drizzle with the dressing and sprinkle with sesame seeds.