Tuna Niçoise Salad
A vibrant, satisfying salad featuring flaky tuna, tender-crisp green beans, boiled potatoes, and a zesty lemon vinaigrette. A classic French-inspired dish perfect for a wholesome lunch.
For 2 servings
Cook the potatoes and eggs.
Place 200g potatoes in a large pot, cover with cold water, and bring to a boil. After 5 minutes, carefully add 2 large eggs. Continue boiling for 10-12 minutes until potatoes are tender and eggs are hard-boiled. Drain, cool under cold water, peel eggs, and halve potatoes.
- Place 200g potatoes in a large pot and cover with cold water; bring to a rolling boil.
- Carefully add 2 large eggs to the boiling water after 5 minutes, cooking for an additional 10-12 minutes.
- Drain, then immediately cool potatoes and eggs under cold running water. Peel the eggs and halve the potatoes.
Blanch the green beans.
Bring a pot of salted water to a rolling boil. Add 200g green beans and blanch for 2-3 minutes until bright green and crisp-tender. Immediately transfer to an ice bath to stop cooking, then drain well.
TIPFor perfectly crisp-tender beans, don't overcrowd the pot and have your ice bath ready to stop the cooking immediately.Make the lemon vinaigrette.
In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp lemon juice, 2 tsp Dijon mustard, 1 minced garlic clove, a pinch of salt, and a pinch of black pepper until thoroughly combined and emulsified.
Prepare the remaining salad components.
Wash and tear 4 cups romaine lettuce into bite-sized pieces. Halve 200g cherry tomatoes. Drain 170g canned tuna, flaking it gently with a fork. Pit 40g kalamata olives if not already pitted.
- Wash and tear 4 cups romaine lettuce into bite-sized pieces.
- Halve 200g cherry tomatoes.
- Drain 170g canned light tuna in oil, flaking it gently with a fork.
- Pit 40g kalamata olives if they are not already pitted.
Assemble the salad.
Arrange the torn romaine lettuce as a base on two serving plates. Artfully arrange the halved potatoes, blanched green beans, hard-boiled egg halves, flaked tuna, cherry tomatoes, and kalamata olives over the lettuce.
Dress and serve.
Just before serving, drizzle the prepared lemon vinaigrette generously over both assembled salads. Serve immediately to enjoy the fresh, vibrant flavors and textures of the Tuna Niçoise.
TIPDress the salad right before serving to prevent the lettuce from wilting and keep all ingredients fresh and crisp.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For perfectly jammy eggs, boil for exactly 7 minutes then plunge into an ice bath.
- 2Don't overcook the green beans; they should be tender-crisp, not mushy.
- 3Whisk the vinaigrette well until it emulsifies for a creamy texture.
- 4You can prepare all the boiled components ahead of time and store them in the fridge for quick assembly.
Adapt it for your goals.
Healthy
To reduce fat, use 2 tbsp of olive oil in the vinaigrette and increase the lemon juice. Ensure tuna is packed in water, not oil.
quickQuick
Use pre-cooked hard-boiled eggs and pre-washed lettuce to save time on preparation.
high proteinHigh protein
Add 1 can of cannellini beans (rinsed and drained) to the salad for an extra boost of plant-based protein and fiber.
low carbLow carb
Replace the baby potatoes with an equal amount of steamed cauliflower florets or roasted bell peppers.
Why this is on our healthy list.
Excellent Source of Lean Protein
With both tuna and eggs, this salad provides high-quality protein essential for muscle repair, immune function, and keeping you full.
Rich in Omega-3 Fatty Acids
Tuna is a great source of omega-3s, which are crucial for brain health and reducing inflammation.
Heart-Healthy Fats
The monounsaturated fats from olive oil and olives support cardiovascular health by helping to lower bad cholesterol levels.
Packed with Vitamins and Minerals
The variety of fresh vegetables provides essential nutrients like Vitamin C, potassium, and fiber, which support overall wellness and digestion.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides lean protein from tuna and eggs, healthy fats from olive oil, complex carbohydrates from potatoes, and plenty of vitamins and fiber from the vegetables.
