Grilled Tuna Niçoise Salad

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
67%
Grilled Tuna Niçoise Salad
45 min.
4
428kcal

Suggestions


If you’re looking for a flavorful and satisfying dish that embodies the essence of Mediterranean cuisine, look no further than this delectable Grilled Tuna Niçoise Salad. Not only does this dish provide a perfect balance of taste and nutrition, but it also celebrates the vibrant ingredients that make summer dining a true delight. Packed with protein-rich tuna steaks, crisp green beans, and tender red potatoes, each bite is a harmonious blend of textures and flavors.

This salad is not only visually stunning, with its colorful presentation, but it is also health-conscious, boasting a gluten-free and dairy-free profile while being low in FODMAPs—making it an excellent choice for a variety of diets. With a health score of 67, you can enjoy your meal without compromising your well-being.

The grilled tuna adds a wonderful smokiness, complemented by the tangy bursts of capers and the freshness of tarragon-infused dressing. Whether served as a side dish or a light main course, this salad is versatile enough to be enjoyed for lunch or dinner. Impress your family or dinner guests with this gourmet dish that is prepared in just 45 minutes, making it both a quick and elegant option for your meal planning. Dive into a bowl of this Grilled Tuna Niçoise Salad and experience a taste of the French Riviera right in your own kitchen!

Ingredients

  • 24 ounce tuna steaks ( 3/)
  • tablespoons capers 
  • 0.5 pound green beans trimmed
  • large hard-cooked egg chopped
  • 0.3 cup dressing italian reduced-fat
  • cups salad greens mixed
  • 16  niçoise olives 
  • 0.8 pound potatoes red
  • teaspoons or dried fresh chopped

Equipment

  • baking pan
  • grill
  • wax paper
  • microwave

Directions

  1. Prepare grill to high heat.
  2. Scrub potatoes.
  3. Place wet potatoes in an 8-inch square baking dish; cover with wax paper. Microwave at high 3 minutes.
  4. Add beans to dish; cover. Microwave at high 3 minutes or until vegetables are tender; drain. Rinse with cold water.
  5. While vegetables cook, combine the dressing and tarragon. Set aside 1/4 cup dressing mixture; brush remaining dressing mixture over fish. Grill steaks over high heat 3 minutes on each side or until medium-rare (140 to 14
  6. or desired degree of doneness. (Do not overcook or fish will be tough.)
  7. Arrange greens on 4 serving plates.
  8. Drain potatoes and green beans; thinly slice potatoes. Arrange potatoes, green beans, egg, and olives over greens. Top each salad with a steak; sprinkle with capers.
  9. Drizzle with reserved dressing.

Nutrition Facts

Calories428kcal
Protein42.57%
Fat35.07%
Carbs22.36%

Properties

Glycemic Index
29
Glycemic Load
1.41
Inflammation Score
-10
Nutrition Score
41.077390919561%

Flavonoids

Luteolin
0.16mg
Kaempferol
5.51mg
Myricetin
0.07mg
Quercetin
9mg

Nutrients percent of daily need

Calories:428.3kcal
21.41%
Fat:16.65g
25.61%
Saturated Fat:3.54g
22.15%
Carbohydrates:23.87g
7.96%
Net Carbohydrates:20.17g
7.33%
Sugar:5.3g
5.89%
Cholesterol:111.26mg
37.09%
Sodium:676.79mg
29.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.47g
90.94%
Vitamin B12:16.18µg
269.65%
Vitamin A:5201.65IU
104.03%
Selenium:67.65µg
96.64%
Vitamin B3:16.74mg
83.7%
Vitamin D:9.97µg
66.47%
Phosphorus:565.28mg
56.53%
Vitamin B6:1.12mg
56.01%
Vitamin C:33.54mg
40.66%
Vitamin B1:0.57mg
37.87%
Vitamin B2:0.64mg
37.44%
Vitamin K:39.06µg
37.2%
Magnesium:135.51mg
33.88%
Potassium:1143.57mg
32.67%
Vitamin B5:2.43mg
24.33%
Manganese:0.48mg
23.88%
Iron:4.11mg
22.84%
Vitamin E:3.14mg
20.96%
Copper:0.39mg
19.28%
Folate:76.66µg
19.17%
Fiber:3.71g
14.83%
Zinc:1.81mg
12.06%
Calcium:83.6mg
8.36%
Source:My Recipes