Tuna, cauliflower and rice bake

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A recipe from the Good Food collection.



  • 220g (1 cup) short-grain brown rice
  • 100g baby English spinach leaves
  • 60g  butter
  • 1 onion, finely chopped
  • 1 garlic clove, crushed
  • 1/2 cauliflower (about 400g) cut into small florets
  • 2 tablespoons plain flour
  • 250ml (1 cup) milk
  • 185g tin tuna, drained
  • 1 tsp freshly grated nutmeg
  • 60g grated cheddar cheese
  • 40g (1/2 cup) fresh breadcrumbs
  • 3 tbsp chopped flat-leaf (Italian) parsley


Preheat the oven to 180C.

Put the rice in a saucepan, then place under cold running water until the water runs clear. Drain the rice well and return to the pan with 625ml water. Cover the saucepan, bring to a simmer, then reduce the heat to low and cook the rice for 30 minutes, or until tender. Drain again, stir in the spinach, then transfer the rice-spinach mix to a 1 litre baking dish, or four 375ml ramekins.

Melt 20g of the butter in a large saucepan over medium heat. Add the onion and sauté for 3–4 minutes, or until starting to brown, then add the garlic and continue to cook for 1–2 minutes. Add the cauliflower, stir to combine, then cover and cook, stirring occasionally, for 8–10 minutes, or until softened.

Meanwhile, melt the remaining butter in a saucepan over medium–low heat. Add the flour and whisk to a smooth paste. Cook, stirring constantly, for 2–3 minutes, then gradually whisk in the milk until well combined and smooth. Stirring constantly, bring the mixture to a simmer. Continue stirring for 2 minutes, or until the sauce has thickened, then reduce the heat to low and cook, stirring often, for 5 minutes.

Pour the sauce into the cauliflower mixture, then add the tuna and mix until well combined. Pour onto the rice mixture and sprinkle with the combined cheese and breadcrumbs.

Bake for 25–30 minutes, or until the topping is golden. Serve hot, sprinkled with the parsley.

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  • Main Ingredients - Rice, Cauliflower, Fish
  • Cuisine - British
  • Course - Dinner
  • Occasion - Midweek dinner, Family meals

3 comments so far

  • We thought this was pretty good for a week day meal. I used a fillet of fish, instead of tuna, which I laid on top. And had a selection of veg, not just the cauli. Will make it again!

    Date and time
    June 19, 2014, 4:44PM
  • I made this last night and it was the best tuna bake I've had. I did find that the rice dried out a little at the bottom of the baking dish but I didn't mind the little bit of crunch.

    Date and time
    June 20, 2014, 5:15PM
  • I loved this. Used tinned salmon and added some more greens because I need to increase my calcium. It is so delicious I'll make it more often. Lovely cold as leftovers for lunch.

    Date and time
    August 17, 2015, 7:43PM

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