Tuna Rice Bowls
3 People
314 Cals
Tuna Rice Bowls
3 People
314 Cals
About the recipe
If you’re looking for a fast, nourishing meal that feels both comforting and fresh, these tuna rice bowls are the answer. Built around warm, fragrant jasmine or sushi rice and topped with beautiful tuna in olive oil, creamy avocado and fresh herbs, this is the kind of high-protein bowl you’ll come back to again and again. It’s simple, deeply satisfying and ready in minutes — perfect for busy weeknights, easy lunches or a quick post-workout meal.The magic of this recipe is in the contrast of warm and cool. Freshly steamed rice gently melts the tuna and dressing together, creating a silky, savoury bowl that’s light yet filling. A splash of tamari, mirin and lime adds brightness and depth, while crispy nori, sesame seeds and a drizzle of mayo bring just the right balance of texture and richness. It’s a wholesome, protein-rich meal that feels like everyday luxury but is effortless to make at home.These tuna rice bowls are naturally gluten-free (use gluten-free tamari), packed with healthy fats, and incredibly digestible. They’re ideal for meal prep, quick dinners, or those moments when you want something delicious without overthinking it. Once you try this warm rice and tuna combination, it’s likely to become a staple in your weekly rotation — simple, nourishing and endlessly satisfying.
Nutrition Per Serving
314
Calories
8g
Fat
1g
Saturates
4g
Sugars
655mg
Salt
25g
Protein
36g
Carbs
5g
Fibre
Ingredients
- 2 cups freshly cooked jasmine or sushi rice warm
- 300 g tuna in olive oil drained slightly (reserve a little of the oil for flavour)
Bowl Add-ins
- 1/2 avocado sliced
- 1 - 2 spring onions finely sliced
- ½ cup cooked edamame beans
- Handful fresh herbs: mint coriander, shiso, chives
- Crispy nori sheets torn or crumbled
- Toasted sesame seeds
- mayonnaise
Dressing
- 2 tablespoons tamari or soy sauce
- 1 tablespoon mirin
- 1 teaspoon rice vinegar
- 1 teaspoon maple syrup
- ½ teaspoon sesame oil
- Chilli oil to taste (optional)
Method
Prepare the rice
- Cook your jasmine or sushi rice according to packet instructions.
- Once cooked, fluff gently with a fork and allow it to cool slightly so it’s warm but not steaming hot. This keeps the tuna fresh while still allowing the flavours to melt together beautifully.
Make the dressing
- In a small bowl, whisk together the tamari, mirin, lime juice, maple or honey and sesame oil. Add a drizzle of chilli oil if you like a little heat. Set aside.
Assemble the bowls
- Divide the warm rice between two - three serving bowls.
- Top with the tuna, sliced avocado, spring onions, edamame and fresh herbs.
- Drizzle generously with the dressing so it seeps into the warm rice.
- Scatter over crispy nori and toasted sesame seeds.
- Add a dollop of mayonnaise to each bowl, it's makes the eating experience very pleasurable.
- Serve immediately while the rice is still warm and everything comes together into a silky, savoury bowl.
NOTES & INSPIRATION
A bowl you’ll make on repeat
This is one of those effortless meals that feels both comforting and fresh. Warm jasmine rice forms the base, gently melting into the tuna and dressing so everything becomes silky and savoury. It’s fast, protein-rich and deeply satisfying without feeling heavy — perfect for busy days, light dinners or nourishing lunches. Warm rice is the key
The magic of this bowl is in the temperature. Warm (not piping hot) rice allows the dressing and tuna to meld together beautifully. Too hot and the herbs wilt; too cold and you lose that silky, comforting texture. Build your bowl your way
Think of this as a template rather than a strict recipe. Add what you love or what’s in the fridge:
Sliced cucumber for crunch
Pickled ginger for brightness
Shredded cabbage or lettuce for freshness.
A soft-boiled egg for extra protein
Extra chilli oil for heat Meal prep friendly
Cook the rice and prep the toppings ahead of time, then assemble just before eating. The bowl comes together in minutes and is ideal for easy lunches throughout the week. VEGAN OPTION This bowl works beautifully as a plant-based meal and is just as satisfying. Swap the tuna for:
Crumbled firm tofu tossed in tamari and sesame oil. You can even pan-fry the tofu dusted with a little rice flour, then browned in olive oil until crisp.
Edamame + avocado + cucumber for a lighter version To create a “vegan tuna” style topping:
Mash firm tofu or cannelini beans lightly with a fork, add a little vegan mayo, tamari, lemon or lime juice and sesame oil. Spoon over warm rice and continue with the recipe as written.
Use vegan mayonnaise and ensure your mirin and tamari are plant-based. The result is a nourishing, high-protein vegan rice bowl that’s fresh, comforting and just as delicious as the original. Low Carb Option:
Swap rice for cucumber ribbons or cauliflower rice. Just cook cauliflower rice on the stove for 3 - 4 minutes with a splash of olive oil until tender. Add a squeeze of lime and serve.
A bowl you’ll make on repeat
This is one of those effortless meals that feels both comforting and fresh. Warm jasmine rice forms the base, gently melting into the tuna and dressing so everything becomes silky and savoury. It’s fast, protein-rich and deeply satisfying without feeling heavy — perfect for busy days, light dinners or nourishing lunches. Warm rice is the key
The magic of this bowl is in the temperature. Warm (not piping hot) rice allows the dressing and tuna to meld together beautifully. Too hot and the herbs wilt; too cold and you lose that silky, comforting texture. Build your bowl your way
Think of this as a template rather than a strict recipe. Add what you love or what’s in the fridge:
Sliced cucumber for crunch
Pickled ginger for brightness
Shredded cabbage or lettuce for freshness.
A soft-boiled egg for extra protein
Extra chilli oil for heat Meal prep friendly
Cook the rice and prep the toppings ahead of time, then assemble just before eating. The bowl comes together in minutes and is ideal for easy lunches throughout the week. VEGAN OPTION This bowl works beautifully as a plant-based meal and is just as satisfying. Swap the tuna for:
Crumbled firm tofu tossed in tamari and sesame oil. You can even pan-fry the tofu dusted with a little rice flour, then browned in olive oil until crisp.
Edamame + avocado + cucumber for a lighter version To create a “vegan tuna” style topping:
Mash firm tofu or cannelini beans lightly with a fork, add a little vegan mayo, tamari, lemon or lime juice and sesame oil. Spoon over warm rice and continue with the recipe as written.
Use vegan mayonnaise and ensure your mirin and tamari are plant-based. The result is a nourishing, high-protein vegan rice bowl that’s fresh, comforting and just as delicious as the original. Low Carb Option:
Swap rice for cucumber ribbons or cauliflower rice. Just cook cauliflower rice on the stove for 3 - 4 minutes with a splash of olive oil until tender. Add a squeeze of lime and serve.
