Classic Tuna Nicoise Salad Recipe – A Healthy & Flavorful

The Tuna Nicoise Salad Recipe is a classic French dish that embodies the elegance and simplicity of Mediterranean cuisine. Originating from the sunny city of Nice, France, this vibrant and wholesome salad features a delightful combination of fresh vegetables, tender potatoes, briny olives, hard-boiled eggs, and perfectly seared or canned tuna, all brought together with a zesty vinaigrette.

Rich in flavors, textures, and nutrients, this salad is a go-to meal for those who seek a balanced, protein-rich dish that doesn’t compromise on taste. Whether served as a light lunch, a nutritious dinner, or a sophisticated appetizer, Tuna Nicoise Salad offers a gourmet experience in every bite.

In this detailed recipe guide, we’ll walk you through everything you need to know about preparing a perfect Tuna Nicoise Salad, from the essential ingredients and step-by-step instructions to nutritional details and expert tips.

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Nutrition & Instructions

Nutritional Information (Per Serving)

• Calories: 420 kcal
• Protein: 36g
• Carbohydrates: 22g
• Fats: 22g
• Fiber: 5g
• Cholesterol: 175mg
• Sodium: 580mg

This salad is packed with lean protein from the tuna and eggs, heart-healthy fats from the olives and olive oil, and an abundance of vitamins and minerals from the fresh vegetables.

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Recipe Details

Prep Time: 20 minutes

Active Time: 15 minutes

Resting Time: 5 minutes

Total Time: 40 minutes

Cuisine: French, Mediterranean

Course: Salad, Main Course

Servings: 4

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Equipment Needed

To prepare this Tuna Nicoise Salad Recipe, you’ll need the following kitchen tools:

• Medium saucepan
• Large mixing bowl
• Sharp knife
• Cutting board
• Large serving platter
• Small whisk
• Measuring spoons
• Tongs (for handling cooked ingredients)

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Ingredients

For the Salad

• 2 fresh tuna steaks (or 2 cans of high-quality tuna in olive oil, drained)
• 4 cups mixed greens (such as romaine, butter lettuce, or arugula)
• 8 small baby potatoes (halved)
• 2 cups green beans (trimmed)
• 4 large eggs (hard-boiled and halved)
• 1 cup cherry tomatoes (halved)
• ½ cup Kalamata olives
• ¼ small red onion (thinly sliced)
• 1 tablespoon capers (optional)

For the Dressing (Vinaigrette)

• ¼ cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon Dijon mustard
• 1 teaspoon honey (or maple syrup)
• 1 garlic clove (minced)
• 1 teaspoon dried oregano
• Salt and black pepper, to taste

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Instructions

Step 1: Cook the Potatoes & Green Beans

1. In a medium saucepan, bring water to a boil. Add a pinch of salt and the halved baby potatoes.
2. Cook for about 10-12 minutes until they are fork-tender. Drain and let cool slightly.
3. In the same saucepan, bring another pot of water to a boil and blanch the green beans for 2-3 minutes.
4. Transfer the green beans immediately to an ice bath to retain their bright green color. Drain and set aside.

Step 2: Prepare the Hard-Boiled Eggs

1. In another pot, place the eggs in cold water and bring to a boil.
2. Once boiling, turn off the heat and cover the pot. Let the eggs sit for 10 minutes.
3. Drain, cool under cold water, peel, and cut them into halves.

Step 3: Cook the Tuna (If Using Fresh Tuna Steaks)

1. Heat a skillet over medium-high heat. Brush the tuna steaks with olive oil and season with salt and pepper.
2. Sear the tuna for about 2 minutes per side for medium-rare or 3-4 minutes per side for well-done.
3. Let the tuna rest for 5 minutes, then slice into thin pieces.

(If using canned tuna, simply drain and set it aside.)

Step 4: Make the Vinaigrette

1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, minced garlic, oregano, salt, and black pepper.
2. Taste and adjust seasoning as needed.

Step 5: Assemble the Salad

1. On a large serving platter, arrange the mixed greens as a base.
2. Place the cooked potatoes, green beans, cherry tomatoes, olives, and red onion evenly across the greens.
3. Add the hard-boiled egg halves and tuna (sliced or flaked).
4. Drizzle the vinaigrette generously over the salad.
5. Garnish with capers (if using) and give the salad a gentle toss.

Step 6: Serve and Enjoy

Serve the Tuna Nicoise Salad immediately as a light main course or as a side dish with crusty bread. Enjoy with a chilled glass of white wine or sparkling water for a refreshing experience.

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Expert Tips for the Best Tuna Nicoise Salad

• Use Fresh Ingredients: High-quality, fresh produce enhances the taste of this classic dish.
• Customize the Dressing: Adjust the tanginess by adding more lemon juice or a splash of red wine vinegar.
• Don’t Overcook the Green Beans: Blanching for 2-3 minutes ensures they remain crisp and vibrant.
• Opt for Quality Tuna: Freshly seared tuna steaks give the salad a gourmet touch, but high-quality canned tuna is a great alternative.
• Serve Immediately: This salad is best enjoyed fresh, but leftovers can be stored in an airtight container for up to 1 day.

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Variations & Substitutions

• Vegetarian Option: Replace tuna with grilled tofu or roasted chickpeas for a plant-based version.
• Add More Crunch: Toss in toasted almonds or walnuts for added texture.
• Swap Greens: Use spinach, kale, or even watercress for a unique twist.
• Make it a Wrap: Fill a whole wheat tortilla with the salad ingredients for a portable meal.

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Conclusion

The Tuna Nicoise Salad Recipe is a timeless French classic that is not only nutritious but also incredibly satisfying. With its vibrant medley of ingredients, fresh flavors, and delightful textures, this salad is perfect for a healthy lunch, dinner, or even meal prep.

Whether you enjoy it as a light meal or a hearty salad bowl, this dish is sure to impress with its rich Mediterranean flavors and balanced nutrients. Try this recipe today and elevate your salad game with a touch of French elegance!