Mediterranean Garlic Tuna Rice | Packed with GOODNESS & Easy to Make

This Mediterranean Garlic Tuna Rice, known as Arroz Mediterráneo con Atún, is what healthy and delicious food is all about. It’s packed with flavors, made with simple ingredients, and done in about 30 minutes. Serve it next to a crunchy baguette and a bottle of Spanish white wine for a great meal.

To make this recipe, I used long-grain rice. But you can use any type of rice you like. Just make sure to check the rice package instructions; that way you get your liquid to rice ratios and your cooking times right on the money.

For the tuna, I used Spanish canned tuna in olive oil. I did use the olive oil from the canned tuna to sauté the vegetables. If you are using canned tuna in water, just use regular olive oil to sauté the veggies.

TIPS & TRICKS to Make this Recipe: You can serve this dish warm, at room temperature, or even chilled. It will hold for up to 3 to 4 days in the fridge and freeze for up to 3 months.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
SPANISH CANNED TUNA (10% OFF Your Order with Coupon ONAFORK)

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Watch the Video Below on How to Make this Mediterranean Garlic Tuna Rice

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Mediterranean Garlic Tuna Rice | Arroz Mediterráneo con Atún

Course Main Course

Cuisine Mediterranean

Prep Time 5 minutes

Cook Time 30 minutes

Servings 4

Calories 399 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 2 cans tuna in olive oil 4 oz / 110 grams each
• 1 small onion
• 6 cloves garlic
• 1 red bell pepper
• 1 carrot
• 1 1/4 tsp dried oregano 1.25 grams
• 1/2 tsp dried thyme .50 grams
• 1 1/2 cups water 360 ml
• 1 cup long grain rice 190 grams
• 2 tbsp chopped parsley 8 grams
• 2 tsp lemon juice 10 ml
• sea salt & black pepper

Instructions

1. Drain the cans of tuna into a fine sieve with a bowl underneath and gently flake the tuna, finely chop the onion, roughly chop the garlic, finely chop the red bell pepper and finely chop the carrot (peeled)

2. Heat a large fry pan with a medium heat and add in 3 tbsp (45 ml) of the olive oil from the canned tuna

3. After a couple of minutes add in the chopped ingredients, mix them around continuously, after 4 minutes and they're lightly sauteed, add in the oregano and thyme, quickly mix together, then add in the water and season generously with sea salt and black pepper, raise to a high heat and give it a gentle mix

4. In the meantime, add the rice into a fine sieve and rinse under water until it starts running clear underneath, about 1 to 2 minutes

5. Once the water comes to a boil in the pan, add in the rice, gently mix together, then place a lid on the pan and lower to a low heat, simmer for 15 minutes or until the rice is cooked through (check package instructions on the rice you are using for cooking times and liquid to rice ratios)

6. Once the rice is cooked through, remove the lid and the pan from the heat, add in the drained tuna, chopped parsley and lemon juice, using a fork, gently fluff the rice, serve directly out of the pan or transfer into serving dishes, enjoy!

Recipe Notes

Get the Spanish Canned Tuna I used to make this Recipe (10% OFF Your Order with Coupon ONAFORK)

Nutrition Facts

Mediterranean Garlic Tuna Rice | Arroz Mediterráneo con Atún

Amount Per Serving

Calories 399 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 3g19%

Polyunsaturated Fat 8g

Monounsaturated Fat 6g

Cholesterol 25mg8%

Sodium 271mg12%

Potassium 379mg11%

Carbohydrates 44g15%

Fiber 2g8%

Sugar 3g3%

Protein 16g32%

Vitamin A 3673IU73%

Vitamin C 45mg55%

Calcium 63mg6%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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