The Sol Journal

Crispy Rice Tuna & Avocado Bowl

recipes

Crispy Rice Tuna & Avocado Bowl

19 January, 2026

Your new “throw it together” bowl, upgraded. Think golden crispy brown rice, tuna in olive oil, creamy avocado, greens, pickles and edamame, finished with chilli oil for a little heat.

SERVES 2 GLUTEN-FREE | DAIRY-FREE | REFINED SUGAR-FREE

This Crispy Rice Tuna & Avocado Bowl is an easy, high-protein meal made with simple, supermarket friendly ingredients – perfect for busy weeks when you want something wholesome without the fuss. The combination of crisp texture, fresh veggies and a spicy kick creates a macro balanced bowl helping you to feel energised and satiated. Meal prep and leftovers approved, it holds up beautifully in the fridge and can be assembled in minutes. This is your new reliable go-to for easy lunches or simple weeknight dinners.

Ingredients

1 cup brown rice
1 tablespoon extra virgin olive oil
1 tablespoon coconut aminos
1 teaspoon chilli powder
195g Good Fish tuna in extra virgin olive oil
½ cup rocket
½ avocado, sliced
½ cup edamame beans
12 sliced pickles
2 spring onions, finely sliced
3 organic seaweed sheets (optional)
2 tablespoons chilli oil

Method

  1. Rinse the brown rice well, then cook according to packet instructions until tender. Drain any excess water and allow the rice to cool completely (this helps it crisp).
  2. Preheat the oven to 200°C and line a baking tray with baking paper.
  3. Spread the cooled rice over the tray, breaking up any clumps. Drizzle with the olive oil and coconut aminos, then sprinkle over the chilli powder. Toss gently to coat, then spread into an even layer.
  4. Bake for 10-15 minutes, flipping halfway through, and bake another 10-15 minutes until golden and crispy. Remove from the oven and set aside.
  5. Drain the tuna, reserving a little of the olive oil if desired. Gently flake the tuna with a fork.
  6. Divide the crispy rice between serving bowls. Top with rocket, flaked tuna, avocado slices, edamame, pickles and spring onions.
  7. Drizzle with chilli oil and serve with seaweed sheets on the side for scooping, if using. Enjoy immediately while the rice is crunchy!