Healthy Tuna Spinach Rice Bowl

Name: Healthy Tuna Spinach Rice Bowl
Total time: 15 min
Cuisine: Japanese
Ingredients: ½ cup cooked white or brown rice; 1 can (about 100g) tuna in water, drained; 1 cup fresh spinach leaves; ½ medium tomato, diced; 1 tbsp low-sodium soy sauce; 1 tsp toasted sesame seeds (optional); 1 tsp sesame oil; 1 green onion, thinly sliced; Salt and pepper to taste

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15 minTotal time

EasyDifficulty

350kcal / serving

Ingredients

For 1 serving

servings

½ cup cooked white or brown rice
1 can (about 100g) tuna in water, drained
1 cup fresh spinach leaves
½ medium tomato, diced
1 tbsp low-sodium soy sauce
1 tsp toasted sesame seeds (optional)
1 tsp sesame oil
1 green onion, thinly sliced
Salt and pepper to taste

Ingredient substitutions

White or brown rice Use an equal amount of cooked sushi rice for a stickier bowl.
Tuna in water Use an equal amount of drained canned salmon.
Fresh spinach Use an equal amount of fresh baby kale, blanched until tender.
Sesame oil Use an equal amount of toasted sesame oil for a more pronounced sesame aroma.

Nutrition per serving

Estimated values for 1 serving, 350 kcal

Protein28 g

Carbohydrates39 g

Fat9 g

Fiber 3 g · Sugar 3 g · Sodium 650 mg

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A light and nutritious Japanese-inspired rice bowl featuring fresh spinach, juicy tomatoes, and protein-packed tuna, all enhanced with a savory soy sauce dressing.

Main Dish Japanese Healthy

Steps

Cook rice according to package instructions and let it cool slightly.
Rinse spinach leaves and blanch them in boiling water for 30 seconds, then drain and squeeze out excess water.
In a small bowl, mix soy sauce, sesame oil, and a pinch of pepper.
In a serving bowl, place the cooked rice as the base.
Arrange the blanched spinach, diced tomatoes, and drained tuna over the rice.
Drizzle the soy sauce dressing evenly over the bowl.
Garnish with green onions and toasted sesame seeds if using.
Serve immediately and enjoy your healthy Japanese-inspired meal.

Tips for Healthy Tuna Spinach Rice Bowl

A well-balanced bowl looks colorful, with distinct spinach, tomato, and tuna rather than a wet, blended topping.
Squeeze the spinach thoroughly; excess water can dilute the dressing and make the rice soggy.
For the best texture, assemble just before eating so the tomato juices do not soak into the rice.

Drink pairing

A crisp, dry sake
Its clean, delicate character complements the tuna and savory soy dressing without overwhelming the fresh vegetables.

0% option: Chilled green tea

Storage

Refrigerate leftovers within 2 hours in a covered container and eat within 3–4 days. The rice may soften as it sits; serve chilled or reheat until steaming hot.