Grilled Fennel and Tuna Salad, a light, fresh, and quick dish that can be prepared in advance and enjoyed during lunch break. The fennel, even when grilled, retains its crunchy texture and sweetness, which pairs perfectly with the bold flavor of tuna. You can enrich the salad with various ingredients, in this case, I chose to add green olives, capers, sun-dried tomatoes, and pine nuts. Try this recipe; it’s very easy but truly flavorful!
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- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Grill
- Seasonality: Autumn, Winter, and Spring
- Energy 266.81 (Kcal)
- Carbohydrates 9.23 (g) of which sugars 6.96 (g)
- Proteins 30.26 (g)
- Fat 11.16 (g) of which saturated 1.89 (g)of which unsaturated 6.32 (g)
- Fibers 5.98 (g)
- Sodium 723.47 (mg)
Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 fennel bulbs
- 7 oz canned tuna in oil
- 2 tbsps green olives (or Taggiasca)
- 1 tbsp capers
- 4 sun-dried tomatoes
- pine nuts (to taste)
- extra virgin olive oil
- salt
- herbs (to taste)
- lemon juice (to taste)
Tools
- Grill Pan
- Tray
- Knife
Preparation
Clean the fennel by removing the green parts, wash them well, and cut into slices, vertically. Try to cut evenly thick slices, less than a centimeter thick.
Heat a non-stick grill pan and grill the fennel for a few minutes, turning the slices on both sides (1-2).
Then transfer them to a tray, season with salt, olive oil, and a few drops of lemon juice to taste. Let them cool.
Drain the tuna well from its oil and flake it with a fork.
Rinse the capers and dry them, drain the olives and cut them into rings.
Cut the sun-dried tomatoes into pieces, if using those in oil, dry with paper towels.
Place the tuna, olives, capers, sun-dried tomatoes, and a handful of pine nuts if you like, over the fennel.
If desired, you can season with mixed herbs like parsley, basil, mint, or thyme.
Your grilled fennel and tuna salad is ready, you can serve it immediately or let it marinate for 20-30 minutes.
Advice and Notes
You can add flavor to the dish with chili or other herbs.
You can enrich the salad by adding feta cubes or hard-boiled eggs.
I recommend using good quality tuna, in my case, I used fillets in a glass jar.
FAQ (Frequently Asked Questions)
Can I skip grilling the fennel?
Sure, you can use raw fennel, slicing it thinner.
