Mediterranean Tuna Rice Slice

from Emily (who loves food)

‘Tuna Rice Slice?’ I hear you say.

Well, trust me, it’s legit.

The ease, connivence and customisation of a pasta bake meets lunchbox worthy transportability. Not to mention  it’s super healthy and super tasty.

I’m not sure where it originated – probably a conscientious house-wife making use of what she had in the cupboard – but it really, really works. Mix cooked rice with tuna, a couple of eggs and in this case, a bunch of Mediterranean-themed veggies, and pop it in the oven. You can add meat, cheese… whatever. And it comes out ready to cool, slice and freeze for those uninspiring work/uni lunches.

Yeah, we’re back on the ‘what I’m having for lunch this week’ road. I’m already tired of sandwiches, but I’m not yet over tuna, and so this was a delicious alternative to pack up in the morning… plus, it’s good brain food. Which is great, because uni is starting to knuckle down a bit.

Luckily I’m fairly good at time management – I hate to be stressed. Even the idea of starting an assignment the night before it’s due freaks me out a little bit. I prefer to do a little bit every day – 20 mins here, half an hour there, and at the end of the week I’ve committed three or four hours to that project without feeling like I’ve done that much at all.

And it does definitely help that I’m actually interested in what I’m studying.

But I really do want to have the luxury to do things – to go out, to go to work, to see my friends without a nagging feeling in the back of my mind that I’m behind. Nah. That’s just not me.

Anyway, back to Tuna Rice Slice – you could really try all manner of combos here… think along the lines of your favourite quiche fillings. Or you could just try this one, because it’s already written out for you.

Alternatively, this could be a light dinner for four, with a side salad to go with it.




Mediterranean Tuna Rice Slice – Makes 8 lunch-sized servings

Prep time: 10 mins (+ rice cooking time)  Cook time:

  • 2 cups cooked brown rice
  • small glug of oil
  • 1/2 onion, diced
  • 1/2 bell pepper, diced
  • 1/4 tsp cinnamon
  • 1/4 tsp cumin
  • 1/2 cup sundried tomatoes, sliced
  • 1/4 cup pitted olives, sliced or halved
  • 1 zucchini, coarsely grated
  • 1 small can tuna in spring water, drained
  • 2 eggs, lightly beaten
  • massive grind of salt and pepper
  • a tiny handful of grated cheese, for sprinkling

Preheat the oven to 190c, and line an 9x13inch pan with baking paper.

In the last 10 mins or so of the rice cooking, heat up a little oil in a frypan or skillet over a medium heat. Saute the onion and bell pepper with the cinnamon and cumin until golden an fragrant.

Remove from the heat, and chuck into a big mixing bowl with the tomatoes, olives, zucchini and tuna. Add in the rice and eggs, stirring to combine and season liberally with salt and pepper.

Plop the mixture into the prepared tin, smoothing the surface with the back of a spoon and sprinkling a thin layer of grated cheese over the top. Stick it in the preheated oven for 20-25mins, or until slightly puffed up and golden.

Allow to cool before cutting.

This freezes beautifully – pop the cooled slices into a freezer bag, then take one out the night before you need it. It’ll be ready to go in the morning!

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