Tuna Fried Rice

This tuna fried rice is a high-protein weeknight meal that comes together in one pan using ingredients you probably already have. It delivers bold, savoury flavour without the oily heaviness of takeaway fried rice, making it ideal for a quick dinner or next-day lunch that reheats well.

Serves 4

Prep Time 10 minutes

Cook Time 15 minutes

If you like this recipe, try these:

Creamy Tuna & Cucumber Rice Bowl: another tuna and rice combo that works great for meal prep.

Honey Soy Chicken Udon Stir Fry: same fast, one-pan Asian flavour profile with a different protein.

Beef, Broccoli & Edamame Rice: a protein-packed rice bowl with edamame if you want to mix up the protein.

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Helpful Tips

Storage

‍Fridge: Store leftovers in an airtight container for up to 3 days.‍
Freezer: Not recommended — the rice texture suffers after freezing.‍

Substitutions

‍Protein: Swap canned tuna for canned salmon, cooked shredded chicken, or prawns. For a vegetarian version, use firm tofu — press it dry and break it into the pan in step 6.‍
Gluten-free: Use tamari instead of soy sauce and a gluten-free oyster sauce (or just leave it out).‍
Dairy-free: Already dairy-free.‍
Veg swaps: Frozen peas, corn, or diced zucchini all work in place of edamame. Use whatever’s in the fridge.

Serving Suggestions

This is a complete meal on its own. If you want to round it out:

A simple cucumber and sesame salad on the side adds freshness and cuts through the savoury rice.
Chilli crisp or chilli oil drizzled over the top if you want heat.
Extra soy sauce or a squeeze of lime at the table.

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Ingredients Directions

Serving Scaler

Serves 4 1x 2x 3x

Ingredients

For the rice:

3 cups day-old cooked jasmine rice (cold, not fresh)
370g canned tuna in springwater (2 cans), drained
1 cup frozen edamame, thawed
1 medium carrot, finely diced
100g mushrooms (button or shiitake), diced
½ red onion, finely diced
4 spring onions (whites finely sliced, greens reserved for garnish)
3 garlic cloves, finely chopped
1½ tbsp neutral oil

For the eggs:

3 eggs, whisked
Pinch of salt

For the sauce:

3 tbsp soy sauce
1 tbsp oyster sauce
1 tsp sesame oil

Directions

Mix together 3 tbsp soy sauce, 1 tbsp oyster sauce, and 1 tsp sesame oil in a small bowl. Set aside.
Heat ½ tbsp oil in a wok or large frying pan over medium-high heat. Add the whisked eggs and a pinch of salt. Scramble gently until just set but still slightly soft — about 60–90 seconds. Remove and set aside.
Return the pan to high heat and add the remaining 1 tbsp oil. Add the red onion, carrot and mushrooms. Stir fry for 2–3 minutes until the onion softens and the mushrooms start to colour.
Add the garlic and spring onion whites. Stir fry for another 30–45 seconds until fragrant (don’t let the garlic burn).
Add the cold rice. Break up any clumps and press the rice into the pan. Let it sit undisturbed for 45–60 seconds to get some colour and texture on the bottom, then toss and repeat once more.
Add the edamame and both cans of drained tuna. Fold through gently – don’t over-stir or the tuna will fall apart completely.
Pour the sauce over the rice and toss everything together until evenly coated and glossy.
Add the scrambled egg back into the pan. Fold through once or twice – you want distinct egg pieces, not scrambled into the rice.
Remove from heat. Scatter over the spring onion greens and serve immediately.

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Nutritional Information

( per serving, based on 4 servings )

Nutrient	Amount
Calories	420 kcal
Protein	38 g
Carbohydrates	42 g
Fat	9 g
Fibre	5 g

Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.