The whole wheat friselle with cherry tomatoes and tuna are a fresh, light, and tasty dish.
Preparing them is very simple and takes just a few minutes.
Friselle are dry bread, fat-free, and therefore different from other baked goods like crackers and breadsticks.
Naturally, I choose whole wheat friselle.
To season my friselle, I used a light canned tuna.
And I finished with cherry tomatoes.
The whole wheat friselle with cherry tomatoes and tuna are a one-dish meal that combines the characteristics of a balanced meal into a single course.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: No cooking
- Cuisine: Italian
Ingredients
- friselle (whole wheat or durum wheat – quantity according to dietary plan)
- to taste cherry tomatoes
- leaves basil
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 tuna (light canned – quantity according to dietary plan)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- Bowl
Preparation
If you are not in a hurry, prepare and season the tomatoes in advance and let them rest so that they release their juice to soak the friselle.
Wash the tomatoes thoroughly.
Remove the stem part if necessary.
Cut each tomato vertically, dividing it in half or into quarters.Wash and dry the basil leaves, gently patting them with kitchen paper.
Place the cherry tomatoes in a bowl, season with salt and pepper, basil, and mix.
Let them rest for a few minutes.
Arrange the friselle on a plate.
Distribute the cherry tomatoes and their juice over the friselle.
Drain the tuna well.
If you use light tuna, it doesn’t need to be drained.
I use a light canned tuna stored with a little extra virgin olive oil, with fewer fats than traditional canned tuna, and I find it has a more pleasant texture than natural tuna.Break it into pieces.
Spread it in the center of the friselle.
Drizzle with a bit of raw extra virgin olive oil.
Plate.
Grind a little more pepper and add the basil leaves.Your whole wheat friselle with cherry tomatoes and tuna are ready.
Enjoy your meal!
Storage, Tips, and Variations
For a fresher taste, add a sprinkle of lemon zest.
For a more flavorful variant, add thinly sliced red onion and capers.
You can substitute basil with oregano or season the tomatoes with a tablespoon of light basil pesto.
Seasoned friselle should be consumed immediately, otherwise they become too soft.
FAQ (Questions and Answers)
The Friselle
Friselle are dry bread, fat-free, and therefore different from other baked goods like crackers and breadsticks.
Read the label carefully:
the ingredients are listed in order from the most to the least prevalent, so check that the main ingredient is actually whole wheat flour [whole wheat flour or whole grain wheat flour] and not refined flour.
For this recipe, I used whole wheat friselle from Altamura
Ingredients: whole wheat flour 63%, then refined flour.
Nutritional information, average values per 100g:
– energy value 1430 kJ, 337 cal;
– fats 1g of which saturated fatty acids 0g;
– carbohydrates 71g of which sugars 1g;
– fibers 4g;
– protein 10g;
– salt 2g.
Alternatively, I buy durum wheat semolina friselle.How much bread does one frisella equal?
50g of frisella is roughly equivalent to about 80g of fresh bread: during baking, the product loses weight due to water evaporation, while nutrients remain unchanged.
Do friselle always need to be soaked?
Yes, otherwise they remain too hard.
You can soak them with water or, as in this recipe, with the tomato juice.
If you prefer them crunchy, you can serve them deconstructed, broken into pieces mixed with the other ingredients.Can I prepare them in advance?
Better not: they become soggy.
You can prepare the tomatoes and tuna in advance and assemble the dish at the last moment.Canned Tuna
Canned tuna in oil has a higher caloric intake than fresh due to the preserving liquid.
You can choose natural tuna or drain the tuna in oil well and then season it with a drizzle of extra virgin olive oil.
I use a light canned tuna stored with little extra virgin olive oil, having fewer fats than traditional canned tuna, and find it has a more pleasant texture than natural tuna.
As with all canned products, it should be consumed sparingly.
