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Fish, Italy

Tuna with peas in tomato sauce and rice

Tuna with peas in tomato sauce and rice is a simmered dish for 4, ready in 35 minutes, rated easy, for €3.50 per person. The key is adding the tuna only at the very end and letting it finish cooking off the heat, so it stays pink and tender instead of turning dry and stringy.

I'm suggesting tuna simmered with peas in a light tomato sauce, a dish that smells like Southern Italy, served with rice.

Tuna with peas in tomato sauce and rice
Total time
35 min
Difficulty
Easy
Cost per person
€3.50
Calories per person
630 kcalcalculated by Kiloach, your weight coach
Season
Spring, Summer

The tuna holds together in big chunks inside a tomato sauce that stays light, seasoned with garlic and fresh basil. The peas bring a sweet crunch and a touch of green that lightens the whole dish, while the rice soaks up every bit of sauce so nothing gets left behind on the plate.

This is a spring or summer dish, perfect for a weeknight when you want fish without pulling out a frying pan for every bite. Mon Chou suggests it for nights when you're craving something that smells like Southern Italy without spending the whole evening on it.

The ingredients

4 people

Fish counter

  • Fresh tuna steaks 600 g

Frozen foods

  • Frozen peas 400 g

Pantry

  • Crushed tomatoesoften in the pantry 400 g
  • Olive oiloften in the pantry 3 tbsp
  • Riceoften in the pantry 300 g
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Onion 1
  • Garlic 2 cloves
  • Fresh basil 1 sprigs

Allergens Fish

The step by step recipe

  1. Cook the sliced onion and garlic in the oil over low heat until translucent. 5 min

    Keep the heat low, a browned onion makes the sauce bitter.

  2. Add the tomatoes and the still frozen peas, season with salt and pepper, and let it simmer. 15 min

    The frozen peas go straight into the sauce, they cook at just the right pace.

  3. Meanwhile, cook the rice in a large pot of salted water, then drain it. 11 min

    Rinse it with hot water if you want the grains well separated.

  4. Cut the tuna into large cubes, slide them into the sauce, and let it cook covered off the heat. 5 min

    The tuna should stay a little pink at the center, it finishes cooking in the heat of the sauce.

  5. Sprinkle with basil and serve over the rice.

    Tear the basil by hand rather than cutting it, it browns less that way.

Our tips to get it right

  • Pick thick fresh tuna steaks, around 2 cm, they hold their shape better when cubed and stay tender even after a few minutes of cooking.
  • Taste the tomato sauce before adding the tuna and adjust the salt at that point, the fish will barely need any after.
  • Cut the tuna right before cooking it, not ahead of time, so it doesn't release its juices and dry out on the plate.

The variations

  • Swap the tuna for cod or swordfish, adjusting the cooking time since these fish flake less quickly than tuna.
  • For a vegetarian version, replace the tuna with drained chickpeas added at the same time as the peas.
  • To save time, use precooked rice warmed up in a pan for 2 minutes while the sauce finishes simmering.

What to serve it with

  • An arugula salad with lemon
  • Bread for mopping up the sauce
  • A glass of dry white wine

Storage

This dish keeps for 2 days in the fridge in a sealed container, rice and sauce together or separate. It doesn't freeze well because the tuna turns dry once thawed. Reheat it gently in a pan or over low heat, never at full power, so the fish doesn't overcook.

Questions about this dish

Can you use frozen tuna for this recipe?

Yes, as long as you thaw it in the fridge overnight and pat it dry before cutting. Frozen tuna that isn't well drained releases water and waters down the sauce.

Can you make the tomato sauce ahead of time?

Yes, the tomato and pea sauce can be made the day before and gently reheated before adding the raw tuna. That cuts the cooking time that evening down to just a few minutes.

Why does tuna turn out dry in some recipes?

Tuna dries out when it cooks too long or over too high heat, especially when cubed. Here it cooks off the heat, in the residual warmth of the sauce, which keeps it from drying out.

Can frozen peas be swapped for fresh ones?

Yes, but you'll need to shell them and extend their cooking time in the sauce by about 5 more minutes. Frozen peas have the advantage of being already sized and ready to use.

How long does it take to make tuna with peas in tomato sauce, served with rice?

Count 35 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in tuna with peas in tomato sauce, served with rice?

About 630 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does tuna with peas in tomato sauce, served with rice cost?

About €3.50 per serving, or €14.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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