eCook Meal
Tropical Tuna Bowl
with coconut brown rice & a pineapple sultana salsa
Get ready to be “bowled” over by this dish! Fresh tuna chunks, fragrant coconut brown rice, tender pak choi and a tangy fruit salsa of pineapple & sultanas, all come together to create an unforgettable dish. This deliciousness is finished off with black sesame seeds and coconut flakes!
Serving guide
Choose your portion size.
RICE, RICE BABY
Rinse the rice and place in a pot over a medium-high heat. Submerge in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary, and fluff up with a fork.
COCONUT & SALSA
Place the coconut flakes in a pan over a medium heat. Toast for 2-4 minutes until lightly golden, shifting occasionally. Set aside. In a bowl, combine the drained pineapple pieces, the lime juice, ½ the sliced Chilli (to taste), ½ of the chopped coriander, the sultanas, and seasoning.
IT BRINGS ME SO MUCH CHOI
Separate the leaves of the trimmed pak choi and rinse well. Slice the leaves in half lengthwise and thinly slice the stems. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi stems for 2-3 minutes until soft. Add the pak choi leaves and fry for 1-2 minutes until wilted. Remove from the pan on completion.
TANGY TUNA & FLUFFY RICE
Return the pan to a high heat with a drizzle of oil. When hot, add the tuna chunks and fry for 30-60 seconds until lightly charred, shifting occasionally. Toss the cooked rice with ½ the toasted coconut flakes and the remaining coriander.
TUNA HEAVEN IN A BOWL
Dish up the coconut brown rice. Top with the pak choi, the seared tuna chunks, and the pineapple sultana salsa. Garnish with a scattering of the sesame seeds and the remaining Chilli (to taste) and coconut flakes. A feast, Chef!
Brown Basmati Rice - 75ml
Coconut Flakes - 10g
Pineapple Pieces - 60g
Lime Juice - 10ml
Fresh Chilli - 1
Fresh Coriander - 4g
Golden Sultanas - 10g
Pak Choi - 100g
Line-caught Tuna Fillet - 150g
Black Sesame Seeds - 10ml
RICE, RICE BABY
Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary, and fluff up with a fork.
COCONUT & SALSA
Place the coconut flakes in a pan over a medium heat. Toast for 2-4 minutes until lightly golden, shifting occasionally. Set aside. In a bowl, combine the drained pineapple pieces, the lime juice, ½ the sliced Chilli (to taste), ½ of the chopped coriander, the sultanas, and seasoning.
IT BRINGS ME SO MUCH CHOI
Separate the leaves of the trimmed pak choi and rinse well. Slice the leaves in half lengthwise and thinly slice the stems. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi stems for 2-3 minutes until soft. Add the pak choi leaves and fry for 1-2 minutes until wilted. Remove from the pan on completion.
TANGY TUNA & FLUFFY RICE
Return the pan to a high heat with a drizzle of oil. When hot, add the tuna chunks and fry for 30-60 seconds until lightly charred, shifting occasionally. Toss the cooked rice with ½ the toasted coconut flakes and the remaining coriander.
TUNA HEAVEN IN A BOWL
Dish up the coconut brown rice. Top with the pak choi, the seared tuna chunks, and the pineapple sultana salsa. Garnish with a scattering of the sesame seeds and the remaining Chilli (to taste) and coconut flakes. A feast, Chef!
Brown Basmati Rice - 150ml
Coconut Flakes - 20g
Pineapple Pieces - 120g
Lime Juice - 20ml
Fresh Chilli - 1
Fresh Coriander - 8g
Golden Sultanas - 20g
Pak Choi - 200g
Line-caught Tuna Fillets - 300g
Black Sesame Seeds - 20ml
RICE, RICE BABY
Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary, and fluff up with a fork.
COCONUT & SALSA
Place the coconut flakes in a pan over a medium heat. Toast for 2-4 minutes until lightly golden, shifting occasionally. Set aside. In a bowl, combine the drained pineapple pieces, the lime juice,½ the sliced Chilli (to taste), ½ of the chopped coriander, the sultanas, and seasoning.
IT BRINGS ME SO MUCH CHOI
Separate the leaves of the trimmed pak choi and rinse well. Slice the leaves in half lengthwise and thinly slice the stems. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi stems for 3-4 minutes until soft. Add the pak choi leaves and fry for 2-3 minutes until wilted. Remove from the pan on completion.
TANGY TUNA & FLUFFY RICE
Return the pan to a high heat with a drizzle of oil. When hot, add the tuna chunks and fry for 30-60 seconds until lightly charred, shifting occasionally. Toss the cooked rice with ½ the toasted coconut flakes and the remaining coriander.
TUNA HEAVEN IN A BOWL
Dish up the coconut brown rice. Top with the pak choi, the seared tuna chunks, and the pineapple sultana salsa. Garnish with a scattering of the sesame seeds and the remaining Chilli (to taste) and coconut flakes. A feast, Chef!
Brown Basmati Rice - 225ml
Coconut Flakes - 30g
Pineapple Pieces - 180g
Lime Juice - 30ml
Fresh Chillies - 2
Fresh Coriander - 12g
Golden Sultanas - 30g
Pak Choi - 300g
Line-caught Tuna Fillets - 450g
Black Sesame Seeds - 30ml
RICE, RICE BABY
Rinse the rice and place in a pot over a medium-high heat. Submerge in 800ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary, and fluff up with a fork.
COCONUT & SALSA
Place the coconut flakes in a pan over a medium heat. Toast for 2-4 minutes until lightly golden, shifting occasionally. Set aside. In a bowl, combine the drained pineapple pieces, the lime juice, ½ the sliced Chilli (to taste), ½ of the chopped coriander, the sultanas, and seasoning.
IT BRINGS ME SO MUCH CHOI
Separate the leaves of the trimmed pak choi and rinse well. Slice the leaves in half lengthwise and thinly slice the stems. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi stems for 3-4 minutes until soft. Add the pak choi leaves and fry for 2-3 minutes until wilted. Remove from the pan on completion.
TANGY TUNA & FLUFFY RICE
Return the pan to a high heat with a drizzle of oil. When hot, add the tuna chunks and fry for 30-60 seconds until lightly charred, shifting occasionally. Toss the cooked rice with ½ the toasted coconut flakes and the remaining coriander.
TUNA HEAVEN IN A BOWL
Dish up the coconut brown rice. Top with the pak choi, the seared tuna chunks, and the pineapple sultana salsa. Garnish with a scattering of the sesame seeds and the remaining Chilli (to taste) and coconut flakes. A feast, Chef!
Brown Basmati Rice - 300ml
Coconut Flakes - 40g
Pineapple Pieces - 240g
Lime Juice - 40ml
Fresh Chillies - 2
Fresh Coriander - 15g
Golden Sultanas - 40g
Pak Choi - 400g
Line-caught Tuna Fillets - 600g
Black Sesame Seeds - 40ml
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R231.39
for 4 servings · R57.85 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Pineapple Pieces needs 240 gLarge Bananas Min 950 g 950 g at R44.99 · 25% of packR11.37
-
Black Sesame Seeds needs 40 mlBlack Sesame Seeds 250 g R63.99 · whole pack (size can't be divided)R63.99
-
Fresh Coriander needs 15 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR2.47
-
Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
-
Coconut Flakes needs 40 gCoconut Flakes 250 g 250 g at R59.99 · 16% of packR9.60
-
Brown Basmati Rice needs 300 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
-
Pak Choi needs 400 gBaby Pak Choi 200 g 200 g at R44.99 · 2.0× packsR89.98
Not in the Woolies basket — source these elsewhere:
- Line-caught Tuna Fillets
- Lime Juice
- Golden Sultanas
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tropical Tuna Bowl?
The preparation time for Tropical Tuna Bowl with coconut brown rice & a pineapple sultana salsa is between 15 and 30 minutes.
What is the total time required to make Tropical Tuna Bowl with coconut brown rice & a pineapple sultana salsa?
The total time required to make Tropical Tuna Bowl with coconut brown rice & a pineapple sultana salsa is between 35 and 50 minutes.
How many servings does Tropical Tuna Bowl provide?
4 servings
What are the main ingredients in Tropical Tuna Bowl?
Black Sesame Seeds, Brown Basmati Rice, Chilli, Coconut Flakes, Fresh Coriander, Golden Sultanas, Lime Juice, Line-caught Tuna Fillet, Pak Choi, Pineapple Pieces
What is the nutritional information of Tropical Tuna Bowl?
Calories: 581, Carbs: 73 grams, Fat: grams, Protein: 47.3 grams, Sugar: 17.9 grams, Salt: 81 grams
How do I prepare Tropical Tuna Bowl?
IT BRINGS ME SO MUCH CHOI: Separate the leaves of the trimmed pak choi and rinse well. Slice the leaves in half lengthwise and thinly slice the stems. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi stems for 2-3 minutes until soft. Add the pak choi leaves and fry for 1-2 minutes until wilted. Remove from the pan on completion. TUNA HEAVEN IN A BOWL: Dish up the coconut brown rice. Top with the pak choi, the seared tuna chunks, and the pineapple sultana salsa. Garnish with a scattering of the sesame seeds and the remaining chilli (to taste) and coconut flakes. A feast, Chef! COCONUT & SALSA: Place the coconut flakes in a pan over a medium heat. Toast for 2-4 minutes until lightly golden, shifting occasionally. Set aside. In a bowl, combine the drained pineapple pieces, the lime juice, ½ the sliced chilli (to taste), ½ of the chopped coriander, the sultanas, and seasoning. RICE, RICE BABY: Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary, and fluff up with a fork. TANGY TUNA & FLUFFY RICE: Return the pan to a high heat with a drizzle of oil. When hot, add the tuna chunks and fry for 30-60 seconds until lightly charred, shifting occasionally. Toss the cooked rice with ½ the toasted coconut flakes and the remaining coriander.
What should be prepared from my kitchen to make Tropical Tuna Bowl?
Black Sesame Seeds, Brown Basmati Rice, Chilli, Coconut Flakes, Fresh Coriander, Golden Sultanas, Lime Juice, Line-caught Tuna Fillet, Pak Choi, Pineapple Pieces
How many calories does Tropical Tuna Bowl have?
581 calories
How much fat content does Tropical Tuna Bowl have?
grams