Tuna and Egg Brown Rice Bowl
A hearty, protein-packed bowl of flaky canned tuna and a jammy egg over nutty brown rice with creamy avocado. One bowl delivers more than a full day's vitamin B12 plus a generous dose of selenium.
- Prep
- 10 min
- Cook
- 15 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 150gcooked brown rice (about 60g/0.3 cup dry)
- 85gcanned tuna in water, drained (1 small can)
- 1largeegg
- 0.5mediumavocado, sliced (about 70g)
- 1tbspextra-virgin olive oil
- 2tspgluten-free soy sauce or tamari
- 1tsplemon juice
- 1tbspthinly sliced spring onion
- 1pinchsesame seeds (optional)
- 1pinchblack pepper
Instructions
- 01
If you do not have leftover rice, cook the brown rice according to package directions and keep it warm. You need about 150g cooked.
- 02
Bring a small pot of water to a gentle boil. Lower the egg in and cook for 7 minutes for a jammy yolk (or 9 minutes for fully set). Transfer to cold water, then peel and halve.
- 03
While the egg cooks, drain the tuna well and flake it into a bowl. Toss with the lemon juice and 1 teaspoon of the olive oil.
- 04
Spoon the warm brown rice into a shallow bowl. Drizzle with the gluten-free soy sauce and the remaining olive oil.
- 05
Arrange the flaked tuna, sliced avocado, and halved egg on top of the rice.
- 06
Finish with spring onion, a pinch of sesame seeds, and black pepper. Serve right away.
Nutrition (per serving)
- Calories
- 560kcal
- Protein
- 31g
- Carbs
- 42g
- Fat
- 29g
- Fiber
- 8g
- Selenium
- 84mcg
- Zinc
- 2.2mg
- Iron
- 2.4mg
- B12
- 2.5mcg
- Iodine
- 34mcg
- Sodium
- 600mg
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