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Quinoa Fried "Rice" with Tuna

This easy, protein-packed fried “rice” features nutritious quinoa and canned tuna.

Course Side Dish
Cuisine American
Servings 4
Calories 342 kcal
Author The Foodie Physician


  • 1 cup quinoa, rinsed
  • 3 teaspoons safflower, peanut or other neutral-flavored oil, divided
  • 2 large eggs
  • Salt and pepper
  • 3 cloves garlic, minced
  • 3 scallions, sliced (whites and greens separated)
  • 1 red bell pepper, diced
  • ¾ cup frozen peas
  • 2 tablespoons low sodium soy sauce (or tamari if gluten-free)
  • 2 teaspoons sesame oil
  • 1-2 teaspoons Sriracha (optional)
  • 2 (5 oz) cans Wild Selections® Solid White Albacore Tuna in Water, drained


  1. Place the quinoa in a saucepan with 2 cups water and bring to a boil. Lower heat to a simmer and cover. Cook 10-15 minutes until done. Cool the quinoa, ideally overnight, in the refrigerator.
  2. Heat 1 teaspoon oil in a wok over medium high heat. Beat the eggs in a bowl with a fork and add them to the pan. Season them with a pinch of salt and pepper. Cook, stirring occasionally, until firm. Break the egg up into pieces with a spatula and transfer it to a plate.
  3. Heat the remaining 2 teaspoons oil in the wok. Add the garlic and cook a few seconds until fragrant. Add the scallion whites and bell pepper and cook a few minutes, stirring often, until crisp tender. Add the peas and cook another 1-2 minutes until heated through. Add the cooled quinoa and stir to combine. Add the soy sauce, sesame oil, Sriracha, scallion greens, egg, and tuna and stir to combine well. Garnish with sliced scallions.
Nutrition Facts
Quinoa Fried "Rice" with Tuna
Amount Per Serving
Calories 342 Calories from Fat 91
% Daily Value*
Fat 10.1g16%
Saturated Fat 1.7g11%
Sodium 500mg22%
Carbohydrates 35.2g12%
Fiber 5.1g21%
Protein 24.7g49%
* Percent Daily Values are based on a 2000 calorie diet.