Introduction
This refreshing and nutritious dish features a delightful combination of tzatziki, fennel, mint, and tuna, served over a bed of mixed grains and rocket. Perfect for a light lunch or dinner, this recipe is both simple and satisfying, bringing together fresh flavors that are sure to please.
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
15 minutes
Cook Time, Total Time, Yield
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 2 servings
Detailed Directions and Instructions
Step 1: Prepare the Tzatziki Dressing
Place the tzatziki in a food processor. Add most of the fresh mint leaves, reserving some for garnish. Blitz the mixture until it becomes smooth and well combined.
Step 2: Prepare the Fennel and Rocket Salad
Trim the fennel bulb by cutting away the base and any tough outer layers. Pick and reserve any nice fronds from the fennel for garnish. Halve the bulb and either very finely slice it with a knife on a cutting board or use a speed peeler or mandolin (remember to use the guard for safety). In a mixing bowl, combine the thinly sliced fennel with the rocket. Drizzle in 1 tablespoon of extra virgin olive oil. Grate the zest from the lemon over the salad, then squeeze the lemon juice in as well. Season with sea salt and black pepper to taste, and toss everything gently to combine.
Step 3: Assemble the Bowls
Using the back of a spoon, spread the tzatziki dressing evenly across the bottom of two bowls. Divide the mixed grains, fennel and rocket salad, and tuna fillets evenly between the bowls. Finally, top each bowl with the reserved mint leaves and sprinkle the reserved fennel fronds, if available, over each serving.
Notes
Ingredient Quality
Be sure to use high-quality ingredients, especially the tuna sourced from sustainable fisheries.
Serving Suggestions
This dish can be served as a light lunch or dinner and pairs well with crusty bread or pita.
Storage
Leftovers can be stored in the refrigerator in an airtight container but are best consumed the same day for optimal freshness.
Preparation Time
The entire recipe should take approximately 20-25 minutes from start to finish.
Cook techniques
Blitzing
Using a food processor to blend tzatziki and mint until smooth enhances the creaminess and incorporates the flavors effectively.
Trimming and Slicing Fennel
Trimming the fennel involves removing the tough outer layers and the base of the bulb. Slicing can be done using a sharp knife or a mandolin for thin, even pieces.
Combining Ingredients
Tossing the fennel, rocket, olive oil, lemon zest, and juice together allows the flavors to meld and creates a refreshing salad.
Spreading Dressing
Utilizing the back of a spoon to spread the tzatziki dressing across the bowls creates a visually appealing base for the other ingredients.
Plating
Dividing the grains, salad, and tuna into bowls ensures portion control and creates an attractive presentation.
FAQ
Can I substitute tzatziki with another dressing?
Yes, you can use other creamy dressings or yogurt-based sauces as a substitute.
What if I don’t have fresh mint?
You can use dried mint or other herbs like basil or parsley as alternatives.
How do I prepare the mixed grains?
Follow the package instructions for cooking the mixed grains, which typically involve boiling or simmering in water until tender.
Is it necessary to use sustainable tuna?
While it’s not mandatory, choosing sustainable tuna is recommended for environmental reasons.
Can I add other vegetables to the salad?
Absolutely! Feel free to include other vegetables like cucumbers or bell peppers for added crunch and flavor.
Conclusion
This vibrant and nutritious dish showcases the delightful combination of creamy tzatziki, fresh mint, crisp fennel, and hearty tuna. The mixed grains provide a satisfying base, while the lemon adds a refreshing zing. A perfect meal for any occasion!
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