Quick Tuna and Crispy Fried Egg Rice Skillet
A comforting 15-minute pantry dinner featuring savory albacore tuna and two crispy fried eggs served over warm brown rice with wilted spinach. Perfect for a quick, high-protein weeknight meal without any added sugar.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Holly + Lila
Holly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Use pre-cooked microwave brown rice pouches or leftover chilled brown rice to keep prep time under 10 minutes.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Heat 1 tbsp (15ml) olive oil in…
- 01
Heat 1 tbsp (15ml) olive oil in…
Heat 1 tbsp (15ml) olive oil in a non-stick skillet over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 2 cups (60g) fresh baby spinach…
Add 2 cups (60g) fresh baby spinach and 1 minced garlic clove to the skillet. Cook for 1 to 2 minutes, stirring frequently, until the spinach is completely wilted and bright green.
Look for: the spinach is completely wilted and bright green
Tap card to mark done - 03
Transfer the wilted spinach to a bowl…
Transfer the wilted spinach to a bowl containing 1 cup (195g) cooked brown rice. Flake 1 can (140g drained) albacore tuna directly into the bowl with the warm rice and spinach. Toss gently with 1 tsp (5ml) soy sauce and a pinch of black pepper to combine.
Tap card to mark done - 04
Return the skillet to medium-high heat with…
Return the skillet to medium-high heat with the remaining 1 tbsp (15ml) olive oil.
Tap card to mark done - 05
Crack 2 large eggs into the skillet
Crack 2 large eggs into the skillet. Fry for 2 to 3 minutes until the egg whites are completely set and edges are crisp and golden, keeping the yolks runny.
Look for: the egg whites are completely set and edges are crisp and golden, keeping the yolks runny
Tap card to mark done - 06
Divide the warm tuna and spinach rice…
Divide the warm tuna and spinach rice mixture onto a plate, top with the crispy fried eggs, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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