Introduction
Delve into a refreshing and nutritious dish that combines the creaminess of tzatziki with the aromatic flavors of mint and fennel. Perfect for a light meal or as an impressive appetizer, this recipe showcases sustainable ingredients while delivering vibrant tastes in every bite.
Detailed Ingredients with measures
tzatziki – 4 tablespoons
fresh mint – ½ a bunch (15g)
fennel – 1 bulb
rocket – 80g
extra virgin olive oil – to taste
lemon – 1
mixed grains – 1 x 250g pouch
tuna fillets in oil, from sustainable sources – 1 x 220g jar
Prep Time
20 minutes
Cook Time, Total Time, Yield
Cook Time: 0 minutes
Total Time: 20 minutes
Yield: Serves 2
Detailed Directions and Instructions
Step 1: Prepare the Tzatziki Dressing
Place the tzatziki in a food processor and add most of the fresh mint leaves. Blitz the mixture until it becomes smooth and well combined.
Step 2: Prepare the Fennel and Rocket Salad
Trim the fennel bulb and pick and reserve any nice fronds for garnish. Halve the bulb and slice it very finely on a cutting board. Alternatively, use a speed peeler or mandolin for shaving the fennel thinly (ensure to use the guard for safety). In a mixing bowl, add the sliced fennel, rocket leaves, and 1 tablespoon of extra virgin olive oil. Grate the zest from the lemon directly into the bowl, then squeeze the lemon juice over the salad. Season the mixture with sea salt and black pepper, and toss it gently to combine all ingredients evenly.
Step 3: Assemble the Bowls
Using the back of a spoon, spread the tzatziki dressing evenly across the bottom of two serving bowls. Divide the mixed grains, fennel and rocket salad, and tuna fillets between the two bowls. Finally, garnish each bowl with the reserved mint leaves and sprinkle over any fennel fronds you set aside earlier.
Notes
Note 1: Fresh Mint
Make sure to wash and dry the mint leaves thoroughly before using them in the dressing and as a garnish.
Note 2: Fennel Preparation
When slicing fennel, take care to maintain even thickness for the best texture in the salad.
Note 3: Tuna Quality
Opt for tuna fillets that are sourced sustainably, as indicated on the packaging, to support environmental standards.
Note 4: Serving Suggestions
This dish can be served as a light meal or as an appetizer. Adjust the portion sizes accordingly to fit your needs.
Cook techniques
Blitzing Tzatziki
Using a food processor to blend tzatziki with fresh mint creates a smooth and creamy dressing. This technique enhances flavors and ensures an even distribution of the mint throughout the tzatziki.
Slicing Fennel
Trimming and finely slicing fennel can be done with a knife, speed peeler, or mandolin. The goal is to achieve thin slices or shavings for a delicate texture that complements the salad.
Combining Ingredients
When mixing the fennel, rocket, oil, lemon zest, lemon juice, and seasoning, toss them gently. This technique ensures that each ingredient is evenly coated and distributed without bruising the greens.
Plating with a Dressing Base
Spreading the tzatziki dressing on the bottom of the bowl before adding other ingredients creates a visually appealing presentation while ensuring that the flavors meld together as you eat.
Garnishing with Fresh Herbs
Finishing the dish with reserved mint leaves and fennel fronds adds a fresh burst of flavor, enhances the aesthetic appeal, and elevates the overall presentation of the meal.
FAQ
Can I use different grains instead of mixed grains?
Yes, you can substitute mixed grains with any other grains you prefer, such as quinoa, bulgur, or couscous, based on your taste and dietary preferences.
Is it necessary to use fresh mint?
While fresh mint provides a vibrant flavor, you can substitute it with dried mint if fresh is unavailable, but the flavor intensity will differ.
How should I store leftover tzatziki?
Store leftover tzatziki in a sealed container in the refrigerator. It should be consumed within a few days for the best taste and freshness.
Can I add other vegetables to the salad?
Absolutely! Feel free to add other vegetables like cherry tomatoes, cucumbers, or bell peppers to customize the salad according to your preferences.
What type of tuna is best for this recipe?
Using sustainably sourced tuna, preferably packed in oil, enhances both flavor and texture. Look for brands that emphasize sustainable fishing practices for the best choice.
Conclusion
This refreshing dish combines the creamy tzatziki dressing with the crispness of fennel and the peppery taste of rocket. The sustainable tuna adds a hearty protein element, making it a delightful and wholesome meal. Perfect for a light lunch or a satisfying dinner, this recipe has a balance of flavors and textures that leaves a lasting impression.
More recipes suggestions and combination
Chickpea and Quinoa Salad
Replace the tuna with chickpeas for a vegetarian option, and add cooked quinoa for extra protein and texture. Toss in some cherry tomatoes and cucumber for added freshness.
Grilled Halloumi and Fennel
Instead of tuna, use grilled halloumi cheese, which complements the fennel beautifully. Serve with a drizzle of honey-infused olive oil for a sweet touch.
Smoked Salmon Variation
Swap out the tuna for smoked salmon for a luxurious twist. The flavors of the smoked fish paired with tzatziki will elevate the dish to a new level.
Pasta Salad Addition
Incorporate cooked pasta to create a filling pasta salad. Blend in olives and sun-dried tomatoes for Mediterranean flair.
Couscous with Grilled Vegetables
Replace mixed grains with couscous and add grilled vegetables like zucchini and bell peppers for a hearty vegetarian option.
Avocado and Feta Crumble
Mix in diced avocado and crumbled feta cheese to add creaminess and tangy flavor to the dish, making it even more satisfying.
