Tuna Fried Rice Recipe And Other Info You Need to Know

Canned Tuna Fried Rice makes a quick and easy family-friendly meal idea. It is packed with fresh herbs and protein.

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Tuna Fried Rice

Fried rice is a no-brainer for me when I’m thinking of quick and easy dinners to put together especially when we have friends or family over. Salted fish fried rice, Hibachi fried rice, Peruvian fried rice, Quinoa fried rice, and so much more. And also this tuna fried rice is not an exception.

There is another option of fried rice pineapple chicken fried rice, especially for those who don’t like veggies. I believe that everyone needs a clean-your-pantry-and-fridge kind of recipe, and I can’t think of something easier than this fried rice. It is easy to make, healthy delicious, and a highly customizable recipe with star quality.

And the best part is that all of the ingredients are so simple and you probably already have them in your fridge and pantry. Canned tuna. Canned tuna is one of my favorite pantry staples and also emergency food when I run low on time or energy.

Thai fried rice with basil is one of my family’s favorite go-to meals. So I’m always looking for ways to tweak it and make it more exciting. This recipe is my latest favorite now.

I’m also always looking for ways to get my boys to eat more fish. This tuna version ticks both boxes! And it’s a great pantry meal to have as a backup. Just keep some precooked rice in the freezer as I do. Too easy. I’ve given a range of tuna quantities so you can adjust depending on how fishy you want your fried rice to be.

Recipe to Make Tuna Fried Rice

Canned tuna doesn’t just have to be destined for soggy salads or bland sandwiches. Here’s how to turn this humble pantry staple into a spicy, stomach-pleasing bowl of ultimate fried rice.

Ingredients

3 tbsp vegetable oil
2 eggs, lightly whisked
3 garlic cloves
2 large mild red chilies
2 spicy birds’ eye chilies (or to taste)
1 small onion, diced
150g (5 oz) tin of tuna, drained
3 cups cooked long-grain rice
Lime wedges to serve

Seasoning sauce:

¼ cup oyster sauce
1 tbsp fish sauce
1 tsp sugar

Instructions

Step 1

Heat 1 tablespoon of the oil in a wok or non-stick frying pan over high heat. Add the eggs and allow to set for a minute. When the underside is golden, flip the omelet over and cook for another 1-2 minutes. Transfer the omelet to a plate and roughly chop. Set aside for later.

Step 2

Use a mortar and pestle to pound the garlic and chilies to a rough paste (remove the garlic skins as you pound).

Step 3

In a small bowl combine the ingredients for the seasoning sauce.

Step 4

Heat the remaining 2 tablespoons of oil in a wok or large frying pan over high heat. Add the garlic chili paste and stir-fry for half a minute. Add the onion and stir-fry for another half a minute or until the onion has just softened. Now add in the tuna and toss until well combined. Add the rice and the seasoning sauce and toss until the rice is evenly coated in the sauce. Gently toss through the egg omelet. Remove from heat and serve with lime wedges.

Tuna fried rice Health Benefits

Tuna is a species of saltwater fish that ranges in habitat from the Atlantic Ocean to Indonesia. The most commonly known species of tuna in the United States are Skipjack, also known as “light” tuna, and Albacore, also known as “white” tuna. Albacore is the only kind of tuna that can legally be sold under the label “white meat tuna.”

Tuna fish is one of the most popular varieties of seafood in the world. In addition to its abundance and meaty flavor, tuna is also extremely nutritious.

Is Eating Fish And Rice Good For You?

Brown rice is rich in B vitamins, which are important for muscle protein synthesis, and fish is an excellent source of heart-healthy, anti-inflammatory omega-3 fatty acids to help your recovery.

Is Tuna Fried Rice Good For Building Muscle?

Tuna fried rice is a great way to get the protein you need when building muscle. However, it is also important to get enough fat when building muscle. A jar or can of tuna in oil might be a better choice than light tuna in these cases. Tuna is also a great way to get protein while eating less meat.

Does Tuna Fried Rice Burn Belly Fat?

This is a great weight-loss food thanks to its high protein content. In addition to providing amino acids that your body can use to build muscle tissue — a process that boosts your metabolism — protein helps with weight loss because of its high thermic effect.

Is Canned Tuna Fried Rice Healthy?

Yes, canned tuna fried rice is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium, and phosphorus. Tuna also contains healthy omega-3 essential fatty acids DHA and EPA.

Is Tuna Fried Rice Healthy For Losing Weight?

In short, tuna fried rice appears to be neither detrimental nor favorable for weight loss. However, eating diets high in whole grains like brown rice has more consistently been shown to aid weight loss and maintain your healthy body weight.

How Much Tuna Fried Rice Should I Eat a Day to Lose Weight?

The NHS developed an average amount of rice recommended portions for healthy adults, 18-50 years old who do a moderate level of daily activity. Keep in mind this is a very general guideline. Women wanting to lose weight should eat about 37 g of rice per portion.

Which Tuna is Healthiest?

Canned light Tuna Fried Rice is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn’t used for canned tuna anyway.

FAQS

Are tuna and rice good?

A very common ‘dieting meal’ is old tuna, brown rice, and vegetables. And for good reason. It’s high in protein and fiber and low in fat. It’s also super quick and easy.

Is tuna healthy or not?

Absolutely! Tuna is a low-fat protein choice with about 2 grams of fat per 2.5-ounce portion of solid white albacore tuna. More importantly, the majority of fat in tuna is healthy unsaturated fats, like omega-3 fatty acids. Some fat is important to help absorb vitamins and minerals from the meal you’re eating.

Is tuna healthier than chicken?

Surprisingly, lean chicken breast is somewhat high in cholesterol. It has more than twice as much per serving as any water-packed variety of Chicken of the Sea tuna: Boneless skinless chicken breast, cooked: 131 mg cholesterol.

Is tuna healthier than meat?

A 3-ounce beef sirloin steak has more than 3 grams of saturated fat. If you want to boost your protein intake without excessive saturated fat, opt for tuna instead. A 3-ounce tuna steak has less than 1.5 grams of saturated fat. Most of the fat in tuna is heart-healthy monounsaturated and polyunsaturated fat.

Is it OK to have tuna every day?

The benefits of eating canned tuna every day outweigh the risks. Because canned tuna provides omega-3 fatty acids and is a lean source of protein, there’s no harm in adding it to your daily diet.

Can you lose weight by eating tuna?

Tuna is low in calories and carbs and rich in protein, which promotes rapid weight loss. But unfortunately, consuming tuna alone will cause nutrient deficiency. In addition, fresh tuna is the best for weight loss, but canned tuna packed in oil has more calories and unhealthy fats, leading to weight gain.

Conclusion

Canned tuna fried rice is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium, and phosphorus. Tuna also contains healthy omega-3 essential fatty acids DHA and EPA.

Apart from telling you all about Tuna fried rice, I have also given you various recipes you can try at home whenever you like.

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