Introduction
If you’re looking for a refreshing dish that’s perfect for lunch or dinner, this tuna salad with tzatziki and mixed grains is a fantastic choice. It’s light yet satisfying, combining the creamy tang of tzatziki with the fresh crunch of fennel and the herbaceous flavor of mint. The addition of sustainable tuna makes it a protein-packed meal that is both delicious and nutritious.
Detailed Ingredients with measures
4 tablespoons tzatziki
½ a bunch of fresh mint (15g)
1 bulb of fennel
80g rocket
Extra virgin olive oil
1 lemon
1 x 250g pouch of mixed grains
1 x 220g jar of tuna fillets in oil, from sustainable sources
Prep Time
10 minutes
Cook Time
0 minutes
Total Time
10 minutes
Yield
Serves 2
This vibrant dish is not only quick to prepare but also a delightful combination of textures and flavors. Enjoy your nutritious meal!
Detailed Directions and Instructions
Step 1: Prepare the Tzatziki Dressing
Place the tzatziki in a food processor with most of the fresh mint. Blitz the mixture until it is smooth and well combined.
Step 2: Prepare the Fennel and Rocket Salad
Trim the fennel bulb, reserving any nice fronds for garnish. Halve the bulb and slice it very finely on a cutting board. Alternatively, you can use a speed peeler or mandolin (making sure to use the guard for safety) to shave the fennel. In a large bowl, combine the sliced fennel with the rocket. Drizzle in 1 tablespoon of extra virgin olive oil, then grate over the zest of the lemon. Squeeze the lemon juice into the mixture, and season it with sea salt and black pepper. Toss all ingredients together until well mixed.
Step 3: Assemble the Bowls
Using the back of a spoon, spread the tzatziki dressing across the bottom of two bowls. Evenly divide the mixed grains, fennel and rocket salad, and tuna fillets between the bowls. Finally, garnish with the reserved mint leaves and sprinkle over the fennel fronds, if you have any.
Notes
Ingredient Quality
Ensure that the tuna fillets are sourced sustainably for the best flavor and environmental impact.
Mint Usage
Feel free to adjust the amount of mint according to your taste preference. If you enjoy a more robust flavor, add more mint to the food processor.
Serving Suggestions
This dish works well as a light lunch or dinner and can be paired with crusty bread or pita for a more filling meal.
Storage
Leftovers can be stored in an airtight container in the refrigerator for up to two days. However, it’s best to enjoy this salad fresh for optimal taste and texture.
Cook techniques
Blending Tzatziki
Use a food processor to create a smooth and creamy tzatziki dressing by combining the tzatziki with most of the fresh mint leaves until well blended.
Slicing Fennel
To prepare the fennel, trim the bulb and either slice it thinly using a sharp knife or a mandolin. This will ensure even and delicate pieces that enhance the salad’s texture.
Mixing the Salad
Combine the sliced fennel with rocket, olive oil, lemon zest, lemon juice, salt, and pepper in a bowl. Toss thoroughly to coat all ingredients evenly for a balanced flavor.
Plating the Dish
Spread the tzatziki dressing across the bottom of bowls. Layer the mixed grains, fennel, and rocket salad, and tuna on top for an appealing presentation.
Garnishing
Finish the dish by scattering reserved mint leaves and fennel fronds on top, adding a fresh touch and visual appeal.
FAQ
Can I use other herbs instead of mint?
Yes, you can substitute mint with other fresh herbs like parsley or dill for a different flavor profile.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to two days.
Can I use fresh tuna instead of canned?
Absolutely! Fresh tuna can be grilled or seared for a different texture and flavor.
What can I use if I don’t have tzatziki?
If tzatziki is unavailable, consider using Greek yogurt mixed with cucumber, lemon, and herbs as a substitute.
Is the recipe suitable for meal prep?
Yes, this dish can be prepared in advance, making it a great option for meal prepping. Just keep the components separate until ready to serve.
Conclusion
This refreshing dish combines the creamy texture of tzatziki with the crispness of fennel and rocket, while the tuna fillets add a satisfying protein element. The vibrant flavors of mint and lemon brighten the overall profile, making it a perfect meal for warm days or light dining occasions.
More recipes suggestions and combination
Tzatziki and Grilled Veggie Bowl
Combine tzatziki with grilled zucchini, bell peppers, and eggplant over a bed of quinoa for a hearty vegetarian option.
Mint and Lemon Chicken Salad
Use fresh mint and lemon to marinate grilled chicken, then serve it on a bed of mixed greens with tzatziki as a dressing.
Fennel and Shrimp Citrus Salad
Sauté shrimp with lemon and serve over shaved fennel and orange segments. Drizzle with olive oil and a dollop of tzatziki for added creaminess.
Mixed Grain Mediterranean Platter
Serve the mixed grains with roasted chickpeas, diced cucumbers, cherry tomatoes, and a sprinkle of feta cheese. Use tzatziki as a dip.
Rocket and Tuna Pasta
Toss cooked pasta with rocket, tuna, a squeeze of lemon, and drizzle with olive oil. Top with tzatziki for a creamy sauce.
