Lunch/Dinner
Tonno e Fregola Bowl (Tuna & fregola bowl)
WHAT
A light yet satisfying lunch with Sardinian fregola (toasted small pasta), seared tuna or grilled fish, cherry tomatoes, olives, and a drizzle of extra-virgin olive oil. Finished with fresh herbs like parsley or basil and a squeeze of lemon.
NUTRIENTS
High in protein, fiber, vitamins, antioxidants, and heart-healthy fats.
BENEFITS
Supports muscle health, boosts immunity, promotes digestion, and provides steady energy for the afternoon.
WHEN & HOW
Perfect for a quick lunch or mid-day meal 2–3× weekly; ready in 20–25 minutes. Cook fregola until al dente, sear tuna or fish, and toss together with vegetables, olives, and herbs.
SUBSTITUTIONS
Fregola: swap for couscous, quinoa, or whole-grain pasta.
Tuna: swap for shrimp, scallops, or firm white fish.
Vegetables: use zucchini, bell peppers, or leafy greens depending on season.
Olive oil drizzle: optional squeeze of Sardinian honey or lemon for variation.
PREPARATION
Cook fregola (or alternative grain) until al dente.
Sear tuna or chosen protein in olive oil with a pinch of salt and pepper.
Toss grains with cherry tomatoes, olives, and herbs.
Top with protein, drizzle with olive oil, and finish with lemon zest or juice.