This post is sponsored by Blue Harbor, a producer of sustainably caught tuna, which I used for this Italian Rice Salad with Tuna (Insalata di Riso). It’s a light, healthy and refreshing dish that’s perfect for warm weather. Fresh summer produce — tomatoes, peppers and corn — combined with premium Albacore tuna and rice make a satisfying and balanced meal.
Why I chose Blue Harbor Albacore Tuna
I’ve used Blue Harbor Albacore Tuna before and appreciate its quality and sustainability. Key reasons I use it in this recipe:
- Wild-caught and MSC certified for traceability and sustainable fishing practices;
- Available in convenient 3 oz. pouches that don’t require draining, made with simple ingredients: wild albacore tuna and water, with either a touch of sea salt or no salt added;
- Easy to find at many grocery stores, making it practical for everyday cooking.
Why this salad is ideal for summer
Summer menus often lean heavily on grilled meats, which are delicious but sometimes heavy. I prefer quick, light meals that celebrate seasonal produce while providing satisfying protein and carbohydrates. This Italian rice salad fits the bill: it’s easy to prepare, full of bright flavors, and highly customizable.
The foundation is simple — rice and albacore tuna — and the rest of the ingredients add texture, color and freshness. The result is a complete meal with carbs, lean protein, vegetables and healthy fats that leaves you feeling energized rather than weighed down.
What’s in this rice and tuna salad?
The ingredient list looks generous because I like to pack this salad with variety. The main components are:
- Cooked long-grain rice (cooled);
- Blue Harbor Albacore Tuna in Water (No Salt Added);
- Marinated artichoke hearts;
- Diced red pepper;
- Cherry or grape tomatoes, halved;
- Sweet corn (fresh, cooked or canned);
- Fresh mozzarella, cut into bite-sized pieces;
- Toasted pine nuts;
- Assorted olives, halved;
- Fresh parsley and basil;
- Simple dressing of lemon, extra virgin olive oil, minced garlic, salt and pepper.
Easy variations
This salad is very flexible. Ideas to change or add:
- Add peas, mushrooms, beans, capers, sun-dried tomatoes, or different peppers;
- Swap lemon for vinegar or use another dressing you prefer;
- Use a different rice (short grain, basmati, or even cooled quinoa) depending on your preference.
I encourage you to look for Blue Harbor Albacore Tuna and try this Italian Rice Salad with Tuna for a healthy summer dinner. It stores well for lunches, so consider doubling the recipe if you want leftovers — but be warned, it tends to disappear fast!
Italian Rice Salad with Tuna (Insalata di Riso)
Ingredients
- 2 cups Cooked long-grain rice, cooled
- 3 pouches Blue Harbor Albacore Tuna in Water (No Salt Added)
- 1/2 Red pepper, diced
- 1 cup Grape or cherry tomatoes, halved
- 1 cup Sweet corn, cooked or canned
- 1/2 cup Assorted olives, halved
- 3 tbsp Toasted pine nuts
- 1/2 cup Fresh mozzarella, bite-sized
- 1/2 cup Marinated artichokes, quartered
- 3 tbsp Fresh parsley, chopped
- 2 tbsp Fresh basil, chopped (extra for garnish)
Dressing:
- 4 tbsp Extra virgin olive oil
- 1/2 Lemon, juiced
- 2 cloves Garlic, finely minced
- Salt and pepper to taste
Instructions
- Combine the cooked rice, tuna, diced red pepper, halved tomatoes, corn, olives, toasted pine nuts, mozzarella, quartered artichokes, parsley and basil in a large bowl.
- Whisk together the olive oil, lemon juice, minced garlic, salt and pepper in a small bowl.
- Pour the dressing over the salad and toss gently to combine, making sure everything is evenly coated.
- Transfer to a serving plate, garnish with extra basil leaves and serve chilled or at room temperature. Enjoy!
Notes
- I used Blue Harbor Albacore Tuna in Water (No Salt Added) so I could control seasoning, but you may use the version with a touch of sea salt if you prefer.
- Long-grain rice works well, but substitute any rice you like.
- Customize with add-ins such as peas, beans, capers or sun-dried tomatoes, or omit ingredients you don’t enjoy.
Nutrition
This is a sponsored post written by me on behalf of Blue Harbor.
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