Go Back
A vibrant tinned fish protein bowl featuring rice, tinned fish, avocado, cherry tomatoes, cucumber, and a creamy dressing.

Tinned Fish High Protein Dinner Bowl

This tinned fish high protein dinner bowl is a fast and budget friendly meal built from simple pantry ingredients. Flaky canned fish pairs with hearty grains, fresh vegetables, and a bright, savory dressing for a satisfying and nutritious bowl. It is perfect for busy weeknights when you need something quick, filling, and packed with protein.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 390
Ingredients Method Notes

Ingredients
  

For the Bowl
  • 2 cups cooked brown rice
  • 2 cans tuna in water drained
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup cucumber diced
  • 1 cup cherry tomatoes halved
  • 1/2 avocado diced
For the Dressing
  • 2 tablespoons plain Greek yogurt
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
Garnish
  • 2 tablespoons chopped fresh parsley

Method
 

  1. In a large bowl, combine drained tuna, olive oil, lemon juice, garlic powder, salt, and black pepper. Mix gently until well combined.
  2. In a small bowl, whisk together Greek yogurt, Dijon mustard, and honey until smooth.
  3. Divide cooked brown rice into serving bowls.
  4. Top each bowl with seasoned tuna, cucumber, cherry tomatoes, and diced avocado.
  5. Drizzle the yogurt dressing evenly over each bowl.
  6. Finish with chopped parsley and serve immediately.

Notes

Store components separately in the refrigerator for up to 2 days for best freshness. Assemble just before serving.