Easy Dinner Using Tuna and Tomatoes

A straightforward combination that comes together quickly, with room to adapt based on what you have on hand.

Tuna and tomatoes are a natural pair—one brings umami and substance, the other brightness and body. This is the kind of dinner that doesn't require much planning or skill, just honest ingredients and a few minutes at the stove. Whether you're feeding yourself on a weeknight or stretching a simple meal further, this foundation works with whatever else is in your pantry.

Pan-Seared Tuna with Tomato-Carrot Rice

Total Time: 25 minutes • Serves: 2

A quick and nutritious one-pan dish featuring seared tuna over a vibrant tomato and carrot-infused rice with aromatic garlic and herbs.

Ingredients

• 2 tuna steaks (6 oz each)
• 1 cup rice
• 2 cups water or vegetable broth
• 1 can (14 oz) diced tomatoes
• 2 medium carrots, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon cumin
• Salt and black pepper to taste
• Fresh lemon juice (optional)

Instructions

1. In a pot, heat 1 tablespoon olive oil over medium heat. Add diced carrots and minced garlic, sauté for 2-3 minutes until fragrant.
2. Stir in rice and cook for 1 minute to lightly toast. Add water, diced tomatoes with their juice, oregano, and cumin. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until rice is tender.
3. While rice cooks, season tuna steaks with salt and pepper on both sides. Heat remaining olive oil in a separate skillet over medium-high heat until shimmering.
4. Sear tuna steaks for 2-3 minutes per side for medium-rare (adjust time based on thickness and preference).
5. Fluff rice with a fork and divide between serving bowls. Top with seared tuna and drizzle with fresh lemon juice if desired. Serve immediately.

Quick Variations

Lighter Option

Use less rice and bulk up with extra tomatoes and carrots for a brothier, vegetable-forward bowl. A squeeze of lemon at the end keeps things fresh.

Hearty Option

Double the rice and add a splash of olive oil or butter for richness. Serve with crusty bread to soak up the sauce.

Vegetarian or Flexible Option

Swap the tuna for white beans or chickpeas, which absorb the tomato flavor beautifully and deliver similar protein and substance.

Simple Substitutions

Protein Substitutes

• White beans or chickpeas
• Salmon or other canned fish
• Shredded chicken
• Ground turkey or beef
• Lentils

Carb Substitutes

• Pasta or orzo
• Couscous
• Quinoa
• Polenta
• Crusty bread (as a side)

Flavor Boosters

• Fresh garlic or red pepper flakes
• Kalamata olives or capers
• Fresh basil or parsley
• A pinch of oregano or thyme
• Lemon zest or a squeeze of vinegar

Common Questions

What kind of tuna works best?

Canned tuna packed in water is most economical and versatile; if you prefer, tuna packed in oil adds richness. Fresh tuna also works well, though it's pricier and cooks differently.

Can I make this ahead?

Yes. The cooked dish keeps well in the fridge for 3–4 days and actually tastes better the next day as flavors meld. Reheat gently on the stove with a splash of water if needed.

How do I prevent mushy rice?

Use the right rice-to-liquid ratio (typically 1:2) and avoid stirring once it's simmering. Let it rest undisturbed for the last few minutes of cooking.

Should I cook the carrots separately?

No need. If you dice them fine, they'll soften nicely alongside everything else. If you prefer them less soft, add them partway through cooking.

Related Ingredient Guides

• Carrots and Tomatoes
• Carrots and Rice
• Carrots and Rice