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Flavorful Baked Rice with Tuna

Kitchen Spotlight Ocean fresh catch of the day.

This baked rice with veggies and tuna offers the perfect combination of a wholesome and satisfying meal. A medley of vegetables such as zucchini, bell peppers, tomatoes, and eggplant is roasted first to enhance flavor. While baking, the mixture of rice absorbs a savory broth and infuses with the flavors of tuna and herbs. Finished with a golden layer of parmesan cheese, this no-fuss one-pan recipe is great for busy days. Switch up the veggies according to the season, and the canned tuna ensures loaded protein without breaking the bank. It's the ultimate easy dish for family dinners.
alicia in the kitchen
Recipe by Alicia
Fresh from the kitchen: Sat, 08 Mar 2025 22:18:03 GMT
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This Mediterranean-inspired baked rice with vegetables and tuna transforms simple ingredients into a comforting, flavorful dish. The magic happens when roasted vegetables release their juices into the rice, creating a delicious blend of flavors reminiscent of sun-drenched coastal cuisine.

This recipe was perfected during a summer when garden vegetables were abundant. It has since become a favorite way to transform fresh produce into a satisfying, nourishing meal.

Essential Ingredients

  • Short-grain rice: Ideal for absorbing flavors in this dish
  • Zucchini: Choose medium, firm ones for even cooking
  • Tomatoes: Use meaty varieties for better texture
  • Eggplant: Select glossy ones that feel firm
  • Canned tuna: Olive oil-packed for enhanced flavor
  • Parmesan: Aged 24 months for optimal taste

Step-by-Step Instructions

Vegetable Preparation:
Thoroughly wash all vegetables
Cut zucchini into 1cm half-moons
Dice eggplant into uniform cubes
Finely slice red onion until thin
Cut peppers into even strips
Arrange on baking sheet without overlapping
Drizzle with olive oil and sprinkle with fresh thyme
Roasting and Assembly:
Heat oven to 200°C
Roast vegetables 20-25 minutes, turning halfway
Have hot broth ready
Combine rice with roasted vegetables
Pour broth evenly across mixture
Flake tuna evenly over top
Cover with foil
Final Cooking:
Reduce temperature to 180°C
Bake covered for 20 minutes
Remove foil
Add generous parmesan layer
Continue baking 10 minutes until golden

Eggplant holds a special place in this recipe. Its tender texture and ability to absorb flavors makes it the star ingredient. It's particularly gratifying to see even vegetable-hesitant diners coming back for seconds.

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Professional Tips

  • Skip rinsing the rice to maintain starch for creamier texture
  • Allow 10 minutes rest time after baking for flavors to develop
  • Add tuna oil to broth for enhanced flavor

Recipe Tips & Tricks

→ Can I make this dish ahead of time?
You can roast the vegetables beforehand, but it's best to add the rice and broth right before baking for the best outcome.
→ What kind of rice works best?
Go for regular long-grain rice. Avoid risotto rice since it tends to get too creamy for this.
→ What can I use instead of eggplant?
You can swap it out for carrots, mushrooms, or extra bell peppers based on what you like.
→ Can this dish be frozen?
Yes, divide it into individual portions and freeze for up to 3 months. Reheat in the oven with a splash of broth to keep it moist.
→ How do I keep the rice from drying out?
Check it while baking. If needed, pour in a bit more hot broth and stir gently to keep it moist.

Rice with Tuna & Veggies

A cheesy baked rice dish filled with seasonal veggies and tuna, topped with a layer of parmesan. Simple to prepare and nutritious for all.

Prep Time
15 mins
Time at the Stove
45 mins
Total Time
60 mins
Recipe by: Alicia

Type of Dish: Seafood

Skill Level: Beginner Friendly

Style of Cooking: Mediterranean

Makes: 4 Feeds

Good for: No Gluten

Shopping List

→ Core Ingredients

Item 01 300 grams of uncooked rice
Item 02 Two cans of tuna, drained thoroughly
Item 03 A handful (50g) of freshly grated parmesan cheese
Item 04 700 ml of vegetable broth, homemade or store-bought

→ Fresh Veggies

Item 05 One large zucchini, firm to the touch
Item 06 Two ripe but firm tomatoes
Item 07 A small eggplant
Item 08 A red or yellow bell pepper—you choose!
Item 09 One red onion
Item 10 A single clove of garlic

→ Flavor Boosters

Item 11 Four tablespoons of extra virgin olive oil
Item 12 One teaspoon of thyme (either fresh or dried)
Item 13 Sea salt and freshly cracked black pepper

Let's Cook

Step 01

Set your oven to 200°C. This temperature works perfectly for roasting the veggies while keeping their flavors intact.

Step 02

Dice all the vegetables into pieces of roughly the same size so they cook evenly. Slice the red onion thinly and finely dice the garlic clove too, for extra flavor throughout the dish.

Step 03

Pile your chopped veggies into a large baking dish, pour over half the olive oil, sprinkle on the thyme, and season with salt and pepper. Roast in the oven for about 15 minutes, or until the edges start to turn golden.

Step 04

When the veggies come out of the oven, toss in the uncooked rice and break the tuna into chunks before mixing everything together gently. Evenly pour the heated broth over the whole mixture.

Step 05

Pop the dish back into the oven for about 25 minutes. Halfway through, give everything a light stir to help the rice cook evenly. By the end, the rice should have soaked up most of the liquid.

Step 06

Take the dish out and sprinkle a good amount of grated parmesan on top. Put it back in the oven for a final five minutes, just until the cheese melts and gets a little golden.

Cook's Tips

  1. This dish keeps well in the fridge for 2–3 days
  2. Feel free to swap veggies for what you’ve got on hand
  3. If you’re avoiding fish, shredded grilled chicken works great as a tuna alternative

Kitchen Gear Needed

  • A large baking dish
  • A sturdy cutting board
  • A sharp kitchen knife
  • An oven

Watch Out For

Your safety matters - check these important notes about ingredients
  • Fish (tuna)
  • Dairy (parmesan cheese)

Good to Know (Per Serving)

Numbers are approximate - your results may vary based on specific ingredients used
  • Calories per Serving: 450
  • Fat: 12 g
  • Carbs: 65 g
  • Protein: 28 g