Introduction:

Tuna Nicoise Salad is a classic French-inspired dish that beautifully balances fresh, vibrant ingredients with hearty protein and crisp vegetables. Traditionally, this salad features seared tuna, boiled eggs, and a colorful mix of green beans, potatoes, and olives, all tossed in a tangy, herbaceous vinaigrette. It’s perfect for a light lunch or a satisfying dinner, offering a combination of textures and flavors—from creamy yolks and tender tuna to crunchy beans and briny olives. This salad is not only nutritious and well-rounded, but it’s also quick to prepare, making it a fantastic choice for anyone wanting to enjoy a gourmet meal at home without fuss.

How to Make Delicious Tuna Nicoise Salad:

Cook Time:

25 minutes (15 minutes prep, 10 minutes cooking)

Nutritious details:

• Calories per serving: ~450
• Protein: ~35g
• Carbs: ~30g
• Fat: ~20g
• High in: Protein, Omega-3s, Fiber, Vitamins A & C

Ingredients:

• 2 tuna steaks (about 6 oz each)
• 4 small potatoes, boiled and halved
• 1 cup green beans, trimmed and blanched
• 2 hard-boiled eggs, halved
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted
• 1/4 cup red onion, thinly sliced
• 2 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste
• Fresh parsley or tarragon for garnish

Detailed Instructions:

1. Start by boiling the potatoes until tender, about 10 minutes. Drain and set aside.
2. Blanch the green beans by boiling them for 2-3 minutes, then immediately transferring to ice water to keep them crisp and green. Drain and set aside.
3. Season the tuna steaks with salt and pepper. Heat a skillet or grill pan over medium-high heat. Sear the tuna for 2-3 minutes on each side for medium-rare, or longer if preferred. Remove from heat and let rest.
4. Prepare the vinaigrette by whisking together olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper in a small bowl.
5. On a large serving platter or individual plates, arrange the potatoes, green beans, cherry tomatoes, olives, and red onion.
6. Slice the seared tuna steaks and place them on top. Add the halved hard-boiled eggs.
7. Drizzle the salad with the prepared vinaigrette and garnish with fresh parsley or tarragon.

Expert Tips:

• For best flavor, use fresh tuna steaks and avoid overcooking to keep them tender.
• Boil potatoes with the skin on for extra nutrients and easier handling.
• Add a squeeze of lemon juice to brighten the vinaigrette.
• Substitute green beans with asparagus or snap peas for variety.
• Serve with crusty whole-grain bread for a more filling meal.

Conclusion:

The Tuna Nicoise Salad is a timeless, elegant dish that’s as delicious as it is visually appealing. Combining fresh vegetables, perfectly seared tuna, and a tangy dressing, it offers a delightful balance of textures, flavors, and nutrients. Whether for a casual lunch or a special occasion, this salad is sure to impress and satisfy.