Tomato and tuna pilaf

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Serves: 3

By Nick

(1 Vote) 1


  • 1 onion small; finely chopped

  • 1 tbsp olive oil

  • 200ml vegetable stock

  • 1 tin chopped tomato

  • 150g basmati rice

  • 1/2 small red pepper roughly chopped

  • 25g butter

  • 75g Greek yoghurt halved

  • 1 red chilli small; finely chopped

  • 1 tin tuna drained and broken into large pieces


  1. Heat the butter and oil in a pan.
  2. Add the chopped onion and fry until it is softening, then add the pepper and chilli (if using) and continue frying for two minutes.
  3. Add the rice and mix well to coat it with the butter and oil,
  4. Then add the tomatoes and vegetable stock and bring to the boil. Cover with a tight-fitting lid, reduce the heat and simmer very gently for about 15 minutes or until the liquid has been absorbed and the rice is cooked.
  5. Heat a pan of boiling water, plunge the beans into the water, then boil for a minute and drain.
  6. Gently stir the beans and tuna into the cooked rice mixture, replace the lid and leave to cook through for five minutes.
  7. Delicious served garnished with chopped parsley or coriander.

Handy Hint

You can replace the green beans with frozen peas. For an even healthier dish, replace tuna with canned oily fish such as salmon, sardines or mackerel, which contain Omega-3 fatty acids. Use sustainable canned fish when possible.

Additional Information

  • tuna

  • tomato

  • pepper

  • Rice

  • Fish

  • Lunchbox

  • Main Course

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  • DialMforMummy 02/11/12 21:55

    It is fine. Just that. Fine for a cupboard dinner. I'd replace the beans for peas for the ultimate cupboard dinner. The rice is delish cooked this way. I used a full red (medium) chilli and it added a tiny tiny kick that stopped the recipe from being very bland. DH found the tuna "odd" in it, not bad, not good, just odd. It does not really add anything. It could be a good idea to specify what type of tuna is required for this recipe; I used in brine but maybe it might be better if the tuna is in oil but then it will be more greasy. I have not tried the recipe on DS but I am pretty sure I'd like it (he is not fussy... anymore), so the grade is made up. Even with the chilli.