Easy Tuna and Cauliflower Rice in 20 Minutes

This recipe for easy tuna and cauliflower rice is so simple and quick! A lot of times when I'm working from home, I only have like 20 minutes to get lunch ready and eaten before my next meeting. Which is why I created this easy weekday meal that can be ready in under half and hour!

For more easy seafood lunches, be sure to try my sushi salmon bake and sheet pan roasted salmon and veggies!

I've tried a lot of different cauliflower rice recipes. Sometimes they can be dry and tough. Other times it's a big mushy mess of soggy cauliflower.

But my tried-and-tested recipe cooks the pulverized cauliflower in olive oil on the stove for about 10 minutes to develop the perfect texture. No steaming required!

Seriously, this easy tuna and cauliflower rice is the perfect weeknight recipe to get lunch or dinner on the table in 20 minutes. You can also make a large batch of the cilantro lime cauliflower rice and have it prepared in the fridge for the rest of the week.

I love cooking meals with seafood and fish, since they cook so quickly. If you're looking for even more easy seafood recipes, try my garlic shrimp spaghetti, pan fried miso butter salmon, baked salmon with pesto butter, and Japanese shrimp curry.

Why You Should Make This Recipe

• Tuna is inexpensive and available in most stores, since it can be canned or packaged to prolong its shelf life.
• Cauliflower rice stays soft in the fridge after a few days, unlike grain rice which can get hard and crunchy after just one day.
• This recipe is super easy to meal prep. Portion out the tuna & bell pepper mixture and the cauliflower rice into airtight containers. Top each portion with sliced avocado and a wedge of lime.
• It tastes great served hot or cold.

Ingredients

• Tuna - It is important to note that tuna is a commonly over-fished animal. I like to refer to the site Seafood Watch to know which tuna is the safest to buy both for the environment and the fish.
• Bell peppers - Adds bulk to the meal along with vitamins and antioxidants. You can substitute any raw or cooked vegetables you have on hand or that are in season.
• Greek yogurt - Adds additional protein while making the tuna mixture extra creamy.
• Salt & Pepper - The classic seasoning duo for all great dishes to bring out the flavors of the whole meal
• Red Chili Flakes - Optional to add a little kick of heat
• Avocado - Use ripe avocados to add a creamy texture to each bite
• Cauliflower - Can't have cauliflower rice without the cauliflower
• Olive oil - Use extra virgin olive oil stored in a glass container for the best flavor and health benefits
• Garlic - Garlic + cauliflower + olive oil is a match made in heaven
• Lime - Use fresh lime. The bottles of pre-squeezed lime juice contain all kinds of chemical preservatives that can ruin the flavor of your meal.
• Cilantro - This brightens up the whole dish. Store leftover cilantro like flowers in a glass with an inch or two of water in the fridge.

How to Make This Recipe

There are two ways to make cauliflower rice. The quickest way is to buy a bag of frozen cauliflower rice from the store and just nuke it in the microwave. The longer (and in my opinion, more delicious) method is to pulverize a head of cauliflower in a food processor, then cook that on the stove in some butter or olive oil.

1. Make the easy tuna salad: In a large mixing bowl, combine the tuna, diced bell peppers, Greek yogurt, salt, pepper and chili flakes. Set aside.

2. Prepare the cauliflower: Cut up a head of cauliflower and pulverize it in a food processor or blender until no large chunks remain. It should resemble white rice.

3. Heat the olive oil and garlic: In a large skillet on medium-high heat, heat the olive oil. Add the minced garlic and cook for a few minutes, until it is fragrant but not browned.

4. Cook the cauliflower: Add the pulverized cauliflower and salt, and stir everything together. Cover the skillet with a lid and cook the cauliflower until it is soft, about 8 to 10 minutes.

5. Season and enjoy: To serve, add some of the tuna mixture and the cauliflower rice on a plate. Top with avocado slices, a squeeze of fresh lime juice, and cilantro.

FAQ's

Is cauliflower rice better for you than white rice?

Cauliflower rice contains far more B vitamins than white rice. Cauliflower also contains more fiber, less carbohydrates, and more minerals. Overall, cauliflower rice is healthier than white rice.

Does cauliflower rice taste like white rice?

Cauliflower rice has more of a cabbage flavor versus a grain flavor, so its tastes differs from white rice. But cauliflower is like a flavor sponge, and it can absorb the seasonings and sauces you add to it, making it extremely versatile.

Is cauliflower rice filling?

Yes! Cauliflower rice is super filling because it contains lots of fiber. That's why I love it for a midday meal, because it helps me feel full all the way until dinner once I get done with work.