Tuna, Fennel & Rocket Grain Bowl Recipe

This tuna, fennel & rocket grain bowl is crisp, zesty, and loaded with texture — creamy tzatziki base, peppery rocket, soft grains, and good-quality tuna. Quick lunch or light dinner, no cooking really. Just slice, blitz, toss. That’s it.

Ingredients Needed

For the Filling:

• 4 tbsp tzatziki
• ½ bunch fresh mint (15g)
• 1 bulb fennel
• 80g rocket
• 1 lemon
• 1 x 250g pouch of cooked grains (like Mega Med Grains or similar)
• 1 x 220g jar tuna fillets in oil

For Assembling:

• Extra virgin olive oil
• Sea salt
• Black pepper

How To Make Tuna, Fennel & Rocket Grain Bowl

1. Cook the Veggies: No actual cooking here. Just trim and halve the fennel, then shave it real thin — mandolin if you dare (just use the guard, seriously). Rocket goes in whole, no chopping.
2. Add the Main Ingredient: Blitz tzatziki with most of the mint till smooth. That’s your dressing sorted. Crack open your tuna jar — keep it chunky, don’t mash it.
3. Assemble the Bowl: Toss fennel and rocket with lemon zest, juice, 1 tbsp olive oil, salt, pepper. Lay down that minted tzatziki first — smear it across the bowl like you mean it. Divide your cooked grains on top, pile up the salad mix, and flake over the tuna.
4. Grill to Perfection: Nope, nothing’s grilled. It’s all about that chill balance of textures and herbs.
5. Serve Hot: Actually — serve cold. Maybe room temp if that’s how your kitchen is. Sprinkle over extra mint and fennel fronds if you’ve got ’em.

Why I Love This Recipe

Made this once after coming home late from work — starving but didn’t want anything hot. The fennel’s crunch against the tuna and minty dressing? Mad refreshing. And it somehow tastes fancy without being fussy.

Recipe Tips

• Use a mandolin for fennel to get paper-thin slices
• Don’t skip the tzatziki base — it pulls the whole thing together
• Choose tuna in oil, not brine — way more flavour
• Add some cooked lentils or chickpeas if you need it more filling
• Rocket wilts fast, so assemble just before eating
• Fresh herbs matter here — mint adds that lift
• Don’t over-salt — the tuna’s already seasoned

How To Store Tuna, Fennel & Rocket Grain Bowl

• At Room Temperature: Keep under 1 hour — it’s got dairy and tuna.
• In the Fridge: Store in airtight container up to 2 days. Best eaten day of.
• In the Freezer: Not ideal. Grains and herbs won’t thaw well, and tzatziki separates.
• Reheating: Not recommended. This one’s meant to be cold or room temp.

Nutrition Facts (per serving)

• Calories: ~450 kcal
• Carbs: 28g
• Protein: 24g
• Fat: 26g
• Sugar: 4g
• Fibre: 5g
• Sodium: ~580mg

Let’s Answer a Few Questions! (FAQs)

• Q: Can I use plain yoghurt instead of tzatziki?
  A: Yeah, just add garlic, cucumber, lemon, and a little dill to get the same vibe.
• Q: What’s a good grain substitute?
  A: Quinoa, couscous, or bulgur all work. Even rice in a pinch.
• Q: What if I don’t like fennel?
  A: Try shaved celery or cucumber instead — you still want that crunch.
• Q: Can I prep this ahead?
  A: Yes, just keep everything separate and assemble last minute so nothing gets soggy.