Tuna with brown rice and avocado

Name: Tuna with brown rice and avocado
Total time: 20 min
Yield: 1 serving
Ingredients: tuna: 115 g; brown rice: about 66 g dry (about 200 g cooked); avocado: 50 g; cucumbers: 80 g; olive oil: 6 g

Lunch 500 kcal Prep time: 20 min Protein 37 · Fat 17 · Carbs 53

Ingredients

tuna: 115 g
brown rice: about 66 g dry (about 200 g cooked)
avocado: 50 g
cucumbers: 80 g
olive oil: 6 g

Instructions

Measure the ingredients to the portion indicated.
Cook gently: boil, bake or braise.
Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

500 kcal Protein 37 g Fat 17 g Carbs 53 g

Contains: Fish

Swaps

The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
Swap the oily fish for trout, mackerel or sardines in a similar portion.
You can swap the grain for another. Check the calories for your portion on the package.
If you reduce the grain portion, add vegetables and recalculate the meal calories.
Avocado can be swapped for olive oil 10 g or nuts 15 g.

Cook it free in SlimlyMe

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Pescatarian

General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.