Tuna Nicoise Salad Recipe
Description
Tuna Nicoise Salad is a classic French salad originating from the city of Nice. It’s a colorful and nutrient-dense dish that features fresh vegetables, hard-boiled eggs, briny olives, and flaky tuna, all topped with a tangy vinaigrette. It’s perfect as a hearty lunch or light dinner and can be served warm or cold.
Prep Time & Cook Time
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes
Servings: 2–3 people
Ingredients
For the Salad:
1 can (5–6 oz) tuna in olive oil or water (drained)
4 small red potatoes (halved)
100g (about 1 cup) green beans (trimmed)
2 hard-boiled eggs (halved)
1 cup cherry tomatoes (halved)
1/4 red onion (thinly sliced)
6–8 Kalamata or Nicoise olives
4–5 lettuce leaves (e.g., butter lettuce or romaine)
Salt and black pepper to taste
For the Dressing:
3 tbsp extra virgin olive oil
1 tbsp red wine vinegar
1 tsp Dijon mustard
1 small garlic clove (minced)
1/2 tsp dried oregano or thyme
Salt and pepper to taste
Instructions
Step 1: Prepare Vegetables & Eggs
Boil the potatoes: In a medium pot, cover halved potatoes with salted water. Bring to a boil and cook for about 10 minutes, or until fork-tender. Drain and cool.
Blanch the green beans: In a separate pot, boil water and blanch the beans for 2–3 minutes until tender-crisp. Immediately transfer to an ice bath to keep them bright green.
Boil the eggs: Cover eggs with water, bring to a boil, then reduce heat and simmer for 8–10 minutes. Cool under cold water and peel.
Step 2: Make the Dressing
Whisk together olive oil, vinegar, mustard, garlic, herbs, salt, and pepper until emulsified.
Step 3: Assemble the Salad
On a large platter or individual plates, layer the lettuce, then arrange potatoes, green beans, cherry tomatoes, onion slices, olives, egg halves, and flaked tuna.
Drizzle the dressing over the top just before serving. Season with extra salt and pepper if needed.
Nutritional Information (per serving, serves 3)
(Estimates may vary slightly depending on ingredients used)
Calories: 370
Protein: 23g
Fat: 22g (of which saturated: 3g)
Carbohydrates: 18g
Fiber: 4g
Sugars: 4g
Cholesterol: 210mg
Sodium: 480mg
Common Questions & Answers
Q: Can I use fresh tuna instead of canned?
A: Yes! Sear a tuna steak for 1–2 minutes per side, let it rest, then slice and serve on top.
Q: Is there a vegetarian version?
A: You can substitute tuna with chickpeas or white beans and skip the eggs for a vegan version.
Q: How far in advance can I make it?
A: Components can be prepared 1 day ahead and stored separately. Assemble just before serving.
Q: What wine pairs well with Tuna Nicoise?
A: A crisp rose, Sauvignon Blanc, or dry Pinot Grig Io complements it beautifully.
Q: Can I add anchovies?
A: Absolutely. Traditional Niçoise salads often include anchovy fil
lets as a garnish.
Would you like a printable version or a photo to go with the recipe