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–+ servings
Mediterranean tuna rice salad in serving bowl.

Tuna Rice Salad (Easy Mediterranean Recipe)

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 to 6 people
Author: Nico Pallotta
This Tuna Rice Salad is an easy Mediterranean-inspired meal made with protein-rich tuna, fresh vegetables, and a bright lemon dressing. Perfect for meal prep, summer lunches, picnics, or a light dinner that's satisfying and full of flavor.
USA - Metric

Ingredients

  • 1 cup uncooked rice long-grain white rice, jasmine rice, or basmati — or 3 cups cooked
  • 2 cans tuna in olive oil 5 oz / 140 g each can
  • 2 cups cherry tomatoes
  • 1 large english cucumber diced
  • ½ cup olives pitted (Kalamata, Castelvetrano, or Taggiasche)
  • 2 tablespoons capers
  • 1 small red onion thinly sliced
  • ½ cup fresh parsley chopped

Dressing

  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar or apple cider
  • 2 tablespoons lemon juice
  • 1 teaspoon lemon zest
  • 1 teaspoon dried oregano
  • ½ teaspoon salt and black pepper to taste

Instructions

  • Cook the rice: Bring a large pot of lightly salted water to a boil.
    Add 1 cup uncooked rice and cook until tender according to the package directions, about 10 to 15 minutes for most long-grain rice varieties.
    Drain well and spread the rice on a large plate or tray to cool quickly. Let it cool for 10 to 15 minutes before using.
    Step 1 Cooked white rice cooling on marble platter.
  • Make the dressing: In a large bowl, whisk together 4 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 2 tablespoons lemon juice, 1 teaspoon lemon zest, 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper.
    Step 2 Lemon oregano dressing whisked in large bowl.
  • Marinate the vegetables: Add 2 cups cherry tomatoes (halved), 1 large english cucumber (diced), ½ cup olives, 2 tablespoons capers, 1 small red onion (thinly sliced), and ½ cup fresh parsley (chopped) to the bowl.
    Toss well and let them sit while the rice cools to absorb the flavors of the dressing.
    Step 3 Vegetables tossed with dressing in mixing bowl.
  • Add the rice and tuna: Add the cooled rice to the bowl.
    Flake in 2 cans tuna in olive oil (drained), adding a little of its olive oil for extra richness, then gently toss to combine.
    Gently toss until everything is evenly combined.
    Step 4 Tuna and rice mixed with marinated vegetables.
  • Chill and serve: Taste and adjust the seasoning if needed.
    Serve right away or refrigerate for 30 minutes before serving. The salad tastes even better after it has had time to chill.
    Store leftovers in an airtight container in the refrigerator for up to 2 days.
    Step 5 Chilled tuna rice salad ready to serve.

Notes

Substitutions
  • Rice → Jasmine rice, basmati rice, or brown rice.
  • Tuna in olive oil → Canned tuna, jarred tuna, or tuna packed in water (add a little extra olive oil).
  • Cherry tomatoes → Grape tomatoes, Roma tomatoes, or diced ripe summer tomatoes.
  • Cucumber → Persian cucumbers or peeled regular cucumber.
  • Olives → Sun-dried tomatoes or marinated artichoke hearts.
  • Capers → Chopped pickles, pepperoncini, or extra olives.
  • Red onion → Green onions, shallots, or pickled red onions.
  • Parsley → Basil, dill, mint, or mixed soft herbs.
  • Olive oil → Any good-quality extra virgin olive oil.
  • Red wine vinegar and lemon → Apple cider vinegar, white wine vinegar, or extra lemon juice.
  • Oregano → Italian seasoning or dried basil.
 
Tips
  • Cool the rice: Warm rice can make the salad soggy.
  • Cool the rice on a tray: It cools faster and keeps the grains light and separate.
  • Marinate the veggies: Let them sit in the dressing while the rice cools.
  • Use tuna in olive oil: It adds the best flavor.
  • Drain well: Excess water can dilute the dressing.
  • Slice the onion thinly: It blends in better.
  • Taste before serving: Adjust the salt, lemon, or vinegar as needed.
  • Make it ahead: The flavor gets even better after chilling.
  • Add extra lemon: A squeeze before serving brightens everything up.
  • For mixed diets: Serve the tuna on the side and add beans for a vegetarian option.
  • Storage: Refrigerate leftovers for up to 2 days in an airtight container.
     
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