Sun-Dried Tuna Italian Rice Bowl for #WeekdaySupper

by Dorothy Reinhold on July 31, 2013

Print This Post Print This Post Sun-Dried Tuna Italian Rice Bowl on Shockingly Delicious

A successful weeknight cook often has a few cheats up her sleeve.

Using already seasoned canned tuna is one of my most recent discoveries. A new Italian seasoned tuna with sun-dried tomatoes made a perfect quick rice bowl last night, with its garlicky olive oil acting as a bit of a sauce for the rice. A few extra flourishes from garnishes and voila, we’re ready to eat!

To make weeknight dinners extra speedy, I make a big batch of brown rice in the oven on the weekend, portion it into containers and freeze. A quick thaw on the counter or in the microwave when I’m ready to use it and we’re on our way to a nice home cooked meal.

Sun-Dried Tuna Italian Rice Bowl on Shockingly Delicious

Recipe: Sun-Dried Tuna Italian Rice Bowl

Sun-Dried Tuna Italian Rice Bowl on Shockingly DeliciousSummary: Garlicky seasoned tuna and cannellini beans over healthy brown rice makes an easy Italian rice bowl, garnished with fresh basil and pine nuts.



  1. Add tuna and its oil to a mixing bowl. Stir to break up the tuna chunks slightly. Add beans and stir gently (don’t mash them).
  2. Place rice in 4 shallow, wide salad bowls (or on dinner plates), and top with tuna-bean mixture. Strew cherry tomatoes and Parmesan cheese on top of each portion, and garnish with pine nuts and fresh basil.
  3. Serves 4.

Bee Squad badgeThe Bee Squad

I am a member of the Bee Squad for Bumble Bee tuna. Canned tuna makes an excellent protein for quick weeknight dinners because it is already cooked and ready to deploy. Bumble Bee sent the tuna for recipe testing.


Dorothy Reinhold/Shockingly Delicious


  • Add chopped fresh oregano
  • Add a few sliced Kalamata olives
  • Put the tuna-bean mixture over a bed of fresh arugula instead of using rice, for a lower-carb dinner

Preparation time: 10 minutes
Diet type: Pescatarian
Diet tags: High protein
Number of servings (yield): 4
Culinary tradition: Italian

Weekday Supper logoThroughout the week, you can find the #SundaySupper team sharing #WeekdaySupper meals as well. Getting families back to the dinner table is our mission, and I hope we inspire you to try some of our delicious recipes. You can find them on our Pinterest Boards as well. Please join us and try something!

This week’s easy Weekday Supper recipes are:  

{ 10 comments… read them below or add one }

Meg August 7, 2013 at 2:40 am

Anything with sundried tomatoes is a favourite in my house!


Dorothy Reinhold August 7, 2013 at 8:20 am
Family Foodie August 1, 2013 at 10:24 am

This sounds so good! I need to start making big batches of rice and freezing them. That would save so much time for weekday meals!


Dorothy Reinhold August 1, 2013 at 4:27 pm

Isabel/Family Foodie,
It is a total lifesaver of a strategy!


Liz August 1, 2013 at 4:19 am

Excellent weekday meal idea, Dorothy! I’m going to have to check out the seasoned tuna, too 🙂


Liz July 31, 2013 at 7:53 am

Sounds really good to me. I haven’t tried this variety of tuna yet, but I will. Thank you.


Renee July 31, 2013 at 4:53 am

I haven’t tried the flavored tuna varieties yet. Looks good in this recipe so I’ll have to get some on my next shopping trip.


Dorothy Reinhold July 31, 2013 at 7:07 am

Yep, the flavored tunas just make things that much quicker! Next up I’m going for a Thai-flavored tuna!


Dorothy Reinhold October 9, 2013 at 6:24 am

Love your variation!


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