Summary of "Mediterranean Garlic Tuna Rice | Packed with GOODNESS & Easy to Make"

Mediterranean Garlic Tuna Rice

From the YouTube channel: Spain on a Fork

2 cans canned tuna in olive oil (4 oz / 110 g each)
3 tbsp reserved olive oil from canned tuna (45 ml)
- Substitution: If using tuna in water, use regular olive oil instead
1 small onion, finely chopped
6 cloves garlic, roughly chopped
1 red bell pepper, finely chopped
1 peeled carrot, finely chopped
1 tsp dried oregano (about 1.25 g)
½ tsp dried thyme (about 0.5 g)
1½ cups water (360 ml)
- Alternative liquids: vegetable broth or chicken broth (water preferred to avoid overpowering flavors)
Sea salt and freshly cracked black pepper, to taste
1 cup long grain rice (190 g)
- Note: Other rice types can be used; adjust liquid and cooking time accordingly based on package instructions
2 tbsp fresh parsley, chopped (about 8 g)
2 tsp fresh lemon juice (10 ml)

Prepare tuna: Drain two cans of tuna in olive oil through a fine sieve into a bowl, reserving the oil. Gently flake the tuna to remove excess oil.
Heat oil and sauté vegetables: Heat a large frying pan over medium heat. Add 3 tbsp of the reserved tuna oil (or regular olive oil if using tuna in water). Meanwhile, finely chop onion, garlic, red bell pepper, and peeled carrot. Add all chopped vegetables to the hot oil and sauté, stirring continuously, for about 4 minutes until lightly softened.
Add herbs and liquid: Stir in 1 tsp dried oregano and ½ tsp dried thyme. Mix briefly. Pour in 1½ cups water (or broth). Season generously with sea salt and freshly cracked black pepper. Increase heat to high and bring to a boil.
Prepare rice: While waiting for the liquid to boil, rinse 1 cup long grain rice under cold water in a fine sieve until water runs clear (about 1–2 minutes).
Cook rice: Once the liquid is boiling, add the rinsed rice to the pan and stir to distribute evenly. Cover with a lid, reduce heat to low, and simmer for about 15 minutes or until all liquid is absorbed and rice is cooked through. Note: Adjust cooking time based on rice package instructions if using a different type.
Finish dish: Remove pan from heat and take off lid. Add drained tuna, chopped fresh parsley, and fresh lemon juice. Gently fluff rice with a fork to separate grains and evenly combine ingredients.

Serve directly from the pan or transfer to a serving dish.
Pair with crunchy baguette slices drizzled with olive oil.
Enjoy with a glass of Spanish white wine from Alicante for an authentic Mediterranean experience.

Continuous stirring during vegetable sauté ensures even cooking and coating in olive oil.
Using water instead of broth keeps flavors balanced and prevents overpowering the dish.
Rinsing rice removes excess starch for fluffier texture.
Fluff rice gently with a fork to maintain grain separation and mix ingredients well.
Check rice package instructions if substituting rice type to adjust liquid and cooking time.