Mediterranean Rice Salad with Seared Tuna - PCOS-Friendly Recipe

Servings: 4

Lunch

This Mediterranean Rice Salad with Seared Tuna is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

With its tomato, red bell pepper, black olives, thyme, and tuna, this salad sings of sunny southern France. Boiling the rice rather than steaming it cuts down the cooking time considerably.

Ingredients

1 1/2 c. long-grain rice
1 small red onion
1 large tomato
1 red bell pepper
1/2 c. black olives
3 tbsp. Chopped flat-leaf parsley
1 tsp. dried thyme
3 tbsp. white-wine vinegar
1 1/2 tsp. Dijon mustard
1 clove garlic
1 1/2 tsp. salt
3/4 tsp. fresh-ground black pepper
1/3 c. plus 1 tablespoon olive oil
4 tuna steaks

Instructions

In a large pot of boiling, salted water, cook the rice until just done, about 10 minutes. Drain. Rinse with cold water. Drain thoroughly.
In a medium glass or stainless-steel bowl, combine the rice, onion, tomato, bell pepper, olives, parsley, and 1/2 teaspoon of the thyme. In a small glass or stainless-steel bowl, whisk the vinegar with the mustard, garlic, 1 teaspoon of the salt, and 1/2 teaspoon of the black pepper. Add the 1/3 cup oil slowly, whisking. Toss this vinaigrette with the rice.
Rub the tuna with the remaining 1 tablespoon oil and sprinkle with the remaining 1/2 teaspoon thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Heat a grill pan or large heavy frying pan over moderately high heat. Put the tuna in the pan and cook for 2 minutes. Turn and cook until done to your taste, about 2 minutes longer for medium rare. Mound the rice on plates and top with the tuna.
Wine Recommendation: Look for a light, refreshing white wine from the Mediterranean. Either a bottle of the delightful albariño from Galicia in Spain or a Côtes de Gascogne from southwestern France would be appropriate.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Tuna.

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Frequently Asked Questions

Is Mediterranean Rice Salad with Seared Tuna good for PCOS?

Yes, this Mediterranean Rice Salad with Seared Tuna recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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