Cook the basmati rice in salted water for 12–15 min, drain and let it steam dry a little. The rice pan works especially well with well-cooled rice.
Wash the broccoli, divide it into small florets and blanch briefly or pour boiling water over it. It should still have a little bite.
Drain the tuna and break it into rough pieces with a fork. Finely chop the garlic and cut the spring onion into thin rings.
Heat the sesame oil in a large frying pan and sweat the garlic briefly. Add the eggs straight to the pan and stir quickly until soft pieces of scrambled egg form.
Add the rice and broccoli to the pan and fry over a high heat for 2–3 min. Fold in the tuna and soy sauce and toss everything until piping hot.
Divide the rice between plates and serve with sesame seeds and spring onion.
Good to know
A dish like this makes tired evenings easier. Quick to make and pleasantly uncomplicated. Just right when you want something warm and hearty.
Swaps
Tuna → tinned wild salmon (also provides protein, plus omega-3 fatty acids). Sesame oil → olive oil (mainly monounsaturated fatty acids). Basmati rice → brown rice (also provides fibre and minerals). Soy sauce → tamari (gluten-free alternative with a similar flavour).
Allergens
Contains fish, egg, sesame, soya and gluten (soy sauce). For children, season mildly and chop the broccoli well. In pregnancy, cook the egg until firm, heat the tuna right through and limit tinned tuna, as the NHS advises. Cool cooked rice quickly and keep it in the fridge.
