Sheet Pan Tuna Rice Bowl: The EASY 30-Minute Meal

Sheet pan tuna rice bowl dinners just became your new weeknight obsession! This vibrant recipe combines the ease of sheet pan cooking with the satisfying flavors of a deconstructed sushi bowl. Roasting the vegetables alongside the tuna creates a symphony of textures and tastes that’s ready in under 30 minutes. This tasty sheet pan tuna rice bowl is inspired by my love for quick, healthy meals that don’t compromise on flavor. What started as a way to use up leftover rice and canned tuna has transformed into a family favorite we crave all the time.

Why You Will Love This sheet pan tuna rice bowl Recipe

This sheet pan tuna rice bowl recipe isn’t just another meal; it’s a culinary shortcut to happiness. It’s quick, customizable, and packed with nutrients. The roasted vegetables add a sweetness and depth to the tuna that’s simply irresistible. The best part? Clean-up is a breeze! This has truly revolutionized my weeknight dinner routine. I no longer have to sacrifice delicious food for convenience. Follow us on Pinterest for more easy and delicious recipes like this one!
Speaking of easy sheet pan meals, if you enjoy this recipe, you might also love my Sheet Pan Turkey Rice Bowl 2.

Ingredients Needed for This sheet pan tuna rice bowl Recipe

• For the Tuna:

* 1 pound sushi-grade tuna steak, cut into 1-inch cubes * 2 tablespoons soy sauce * 1 tablespoon sesame oil * 1 teaspoon grated ginger * 1 clove garlic, minced * 1/2 teaspoon red pepper flakes (optional)

• For the Vegetables:

* 1 red bell pepper, cut into 1-inch pieces * 1 orange bell pepper, cut into 1-inch pieces * 1 zucchini, cut into 1/2-inch thick rounds * 1 red onion, cut into wedges * 1 cup broccoli florets * 2 tablespoons olive oil * Salt and pepper to taste

• For the Rice:

* 4 cups cooked sushi rice (or your choice of rice)

• For Serving (Optional):

* Sesame seeds * Chopped green onions * Avocado slices * Sriracha mayo

How to Make This sheet pan tuna rice bowl Recipe

1. 1. Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper.
2. 2. In a medium bowl, whisk together the soy sauce, sesame oil, ginger, garlic, and red pepper flakes (if using). Add the tuna cubes to the marinade, toss to coat, and let it sit for 10 minutes.
3. 3. In a large bowl, toss the bell peppers, zucchini, red onion, and broccoli florets with olive oil, salt, and pepper.
4. 4. Spread the vegetables in a single layer on the prepared sheet pan.
5. 5. Roast the vegetables for 15 minutes.
6. 6. Remove the sheet pan from the oven and push the vegetables to one side. Place the marinated tuna cubes on the other side of the sheet pan.
7. 7. Return the sheet pan to the oven and roast for another 5-7 minutes, or until the tuna is cooked to your desired doneness, and the vegetables are tender-crisp.
8. 8. To assemble the rice bowls, divide the cooked rice among bowls. Top with the roasted vegetables and tuna.
9. 9. Garnish with sesame seeds, chopped green onions, avocado slices, and a drizzle of sriracha mayo, if desired. Serve immediately.

How to Serve This sheet pan tuna rice bowl Recipe

This sheet pan tuna rice bowl is a chameleon, ready to adapt to your personal preferences. Serve it warm with a side of edamame for a complete meal. A sprinkle of furikake seasoning adds a delightful umami kick. For a refreshing twist, try serving it with a side of pickled ginger and a dollop of wasabi.

How to Store This sheet pan tuna rice bowl Recipe

Store the leftover roasted vegetables and tuna separately from the rice in airtight containers. The vegetables and tuna will keep in the refrigerator for up to 3 days. Cooked rice is best consumed within 1-2 days. Reheat the vegetables and tuna in a skillet or microwave before serving over fresh rice. Freezing is not recommended as it can affect the texture of the tuna and vegetables.

Tips to Make This sheet pan tuna rice bowl Recipe

• For a vegetarian option, substitute the tuna with tofu or tempeh. Marinate the tofu/tempeh in the same sauce as the tuna and roast alongside the vegetables
• Don’t overcrowd the sheet pan; otherwise, the vegetables will steam instead of roast.
• Adjust the roasting time based on your preference for tuna doneness. For rare tuna, roast for a shorter time.
• Use high-quality sushi-grade tuna for the best flavor and texture.
• Feel free to add other vegetables like mushrooms, asparagus, or snap peas for extra variety.

Helpful Notes for This sheet pan tuna rice bowl Recipe

Sushi-grade tuna is essential for this recipe. It’s specifically handled to minimize the risk of parasites. You can find it at most reputable fish markets or grocery stores. If you can’t find sushi-grade tuna, you can use canned tuna in water or oil, but the flavor profile will be different. Make sure to drain the tuna well before adding it to the bowl.

Variation of This sheet pan tuna rice bowl Recipe

• For a spicier version, add more red pepper flakes to the tuna marinade or drizzle the finished rice bowl with chili oil.
• Try using different types of rice, such as brown rice or quinoa, for a healthier option.
• In the summer, add grilled corn kernels and cherry tomatoes to the roasted vegetables for seasonal flair.
• For a teriyaki version, use teriyaki sauce instead of soy sauce in the tuna marinade. For an even more unique variation, try my Sheet Pan Turkey Rice Bowl 3.

Conclusion

Ready to revolutionize your weeknight dinners? This sheet pan tuna rice bowl is more than just a recipe; it’s a game changer. It’s a fast, flavorful, and healthy way to enjoy a delicious meal any night of the week. Give this sheet pan tuna rice bowl a try, and let me know what you think in the comments below!

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