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Tuna Rice Bowl
Canned tuna, rice, and corn in a soy dressing. A no-cook-protein pantry bowl.
fishricehigh-protein
SERVES 4
485 CAL / SERVING
10 min PREP
15 min COOK
$6.79 TOTAL
2 cans (170 g each) flaked light tuna, drained
$3.00
300 g dry long-grain white rice
$0.75
1 can (341 mL) corn kernels, drained
$1.25
200 g frozen mixed vegetables
$0.90
3 tbsp soy sauce
$0.23
1 tbsp vegetable oil
$0.06
1 tsp sesame oil (optional)
$0.05
2 green onions, sliced
$0.50
to taste salt and black pepper
$0.05
SUBTOTAL$6.79
GST / HSTyou've suffered enough
TOTAL$6.79
— — — TEAR HERE — — —
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THANK YOU FOR SPENDING LESS
THE METHOD
1
Cook the rice according to package directions and set aside.
2
Put the frozen vegetables in a small pot with a splash of water and warm over medium heat 4–5 minutes until hot. Drain.
3
Stir the soy sauce, vegetable oil, and sesame oil together in a small bowl to make a dressing.
4
Divide the rice among four bowls. Top each with tuna, corn, and the warmed vegetables.
5
Spoon the dressing over each bowl and season with salt and pepper.
6
Finish with the green onions and serve warm.
When the math doesn't work
Two cans of tuna carry the protein for four bowls at well under $2 total.
- A spoon of mayo instead of the soy dressing makes it more of a tuna-salad bowl.
- Works cold as a packed lunch — keep the dressing separate until you eat.
Nutrition Per Serving
485
Calories
28g
Protein
74g
Carbs
8g
Fat
5g
Fiber
620mg
Sodium
~12% DV Iron~8% DV Vitamin C
Estimated values per serving.
Gluten-Free
This recipe can be made gluten-free with substitutions.
- Replace soy sauce with gluten-free tamari (similar price)
Tuna, rice, corn, and vegetables are naturally gluten-free — use tamari in place of soy sauce and check that the tuna is packed in water or oil, not broth.
Pricing updated August 2026 using Ottawa Walmart and Ottawa No Frills averages. Prices verified at Ottawa No Frills, August 2026. Flaked light tuna ~$1.50/170g can (estimate, not in validated table). Rice $0.25/100g from 2kg bag ($5.00). Corn $1.25/341mL can. Frozen mixed vegetables $0.45/100g. Soy sauce $0.51/100mL. Green onions ~$0.25/stalk. Oil $0.42/100mL. Sesame oil estimated.