Fennel & Roasted Zucchini Tuna Salad with Chili Crisp Honey Crispy Rice
This Fennel & Roasted Zucchini Tuna Salad with Chili Crisp and Honey Crispy Rice is a bold, flavor-packed high-protein meal that’s perfect for healthy lunch meal prep or an easy weeknight dinner. Featuring caramelized roasted zucchini, fresh shaved fennel, omega-3 rich tuna, and sweet-spicy chili crisp honey over crispy rice, this vibrant salad delivers crunch, heat, and balanced nutrition in every bite.
Why is Tuna good for you?
- High-quality protein – About 20–25g per 3 oz serving to support muscle repair, metabolism, and fullness
- Rich in omega-3 fatty acids (EPA & DHA) – Supports heart health and helps reduce inflammation
- Brain-supporting nutrients – Omega-3s may support cognitive function and mood balance
- Excellent source of vitamin B12 – Essential for energy production and nervous system health
- Contains vitamin D – Supports immunity and bone health
- Provides selenium and iodine – Important for antioxidant protection and thyroid function
- Lean and low in calories – High-protein, low-carb, and very satisfying
Other additions to the crispy rice tuna salad:
- Ripe avocado
- Marinated Quartered Artichokes
- Roasted Carrots
- Butter beans
- Grilled Asparagus
Cook with me!
Fennel & Roasted Zucchini Tuna Salad with Chili Crisp Honey Crispy Rice
Ingredients
For the Crispy Rice:
- 3 cups Cooked Rice
- 2 tbsp. Olive Oil
- 2 tbsp. Chili Crisp Oil
- 2 tbsp. Honey
- 1 tsp. Fine Sea Salt
For the Roasted Zucchini:
- 2 Zucchini chopped
- 1 tbsp. Olive Oil
- 1 tsp. Fine Sea Salt
For the Creamy Lemon Vinaigrette:
- ¼ cup Sour Cream or plain Greek yogurt
- ¼ cup Olive Oil
- Zest and Juice of 1 Lemon
- 1 tsp. Dijon Mustard
- 1 tsp. Red Wine Vinegar
- Salt & Black Pepper to taste
For the Tuna Salad:
- 2 cans Wild Planet Foods Wild Albacore Tuna liquids drained
- 1 Fennel Bulb finely chopped
- 1 tbsp. Chopped Tarragon
- 1 tbsp. Chopped Mint
- 1 cup Marinated Artichoke Hearts chopped
- ½ small Red Onion thinly sliced
Instructions
- Preheat oven to 425F. Line a large pan with parchment paper.
- Toss all crispy rice ingredients together on the pan, spread out evenly on ½ of the pan.
- Toss all the zucchini ingredients together on the empty half of the pan, then spread out evenly.
- Roast the rice and zucchini for 15-20 minutes, flip the rice and zucchini, then roast another 15-20 minutes, until rice is crispy. Let rest 5 minutes on the pan.
- To make the salad dressing, combine all ingredients in a small bowl and whisk until smooth. Set aside.
- In a large bowl, add the canned tuna. Break up with a fork to finer pieces. Add the chopped fennel, tarragon, mint, artichokes and sliced red onion. Toss to combine, then add the salad dressing to preferred amount.
- Lastly, toss in the crispy rice and zucchini to enjoy warm!
I truly hope you all enjoy this treasured recipe that has nestled its way into our hearts here in the ABM kitchen! ’till next time… xxL
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” ~ Jeremiah 29:11 NIV
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Thank you for sharing this recipe! We love wild planet Tuna and I’ve been on the search for new ways to use it. This was 10/10!
This was SO SO good. I’m always looking for new tuna recipes and this did not disappoint! Such a unique flavor profile to keep it interesting!