Gluten-free tuna fried rice with peas and soy sauce

Gluten-free tuna fried rice with peas and soy sauce: a quick, savoury rice dish with tuna, egg, ginger, spring onions and sesame.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 10 min
• Total time: 15 min
• Calories: 440 kcal per serving
• Protein: 32 g
• Fat: 10 g
• Carbs: 52 g

Ingredients

• 300g rice (cooked the day before, or microwave rice)
• 1 tin of tuna in its own juice (150g drained weight)
• 150g peas (frozen)
• 2 organic eggs
• 2 spring onions
• 1 tbsp sesame oil
• 1 clove of garlic
• 1 tbsp sesame seeds
• 1 tsp freshly grated ginger
• 2 tbsp gluten-free soy sauce (tamari)

Method

You’ll need: frying pan · sieve · grater · wooden spoon

1. Heat the sesame oil in a large frying pan and briefly fry the garlic and ginger until fragrant.
2. Add the peas and fry them briefly. Then add the cold rice to the pan and fry until it is piping hot and lightly coloured.
3. Drain the tuna well, flake it with a fork and fold it into the rice.
4. Add the eggs to the pan and stir them in quickly until set and evenly distributed.
5. Stir in the soy sauce and mix everything well. Finish with the spring onions and sesame seeds.
6. Serve straight away. Add a little gluten-free chilli sauce if you like (without added sugar).

Good to know

When there's cooked rice left over from the day before, it turns into something really good in just a few minutes. Savoury and uncomplicated.

Swaps

Tuna → tinned wild salmon (also provides omega-3 fatty acids) | soy sauce → tamari (gluten-free) | sesame oil → olive oil (mainly monounsaturated fatty acids) | rice → cooled brown rice (also provides fibre and minerals)

Allergens

Contains fish, egg, soya and sesame. Generally suitable for children if mildly seasoned and you watch out for bones. In pregnancy, only eat tuna rarely (because of mercury); cook the eggs until firm.

Dairy-free recipes