Grilled Tuna Salade Niçoise

Gluten Free
Dairy Free
Very Healthy
Health score
61%
Grilled Tuna Salade Niçoise
300 min.
6
561kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Grilled Tuna Salade Niçoise, a dish that not only captivates the palate but also promotes a healthy lifestyle. Perfectly grilled tuna steaks, brimming with omega-3 fatty acids, serve as the centerpiece of this colorful salad. Complemented by crisp green beans, tender potatoes, and juicy cherry tomatoes, this salad is a delightful celebration of fresh ingredients that comes together in a symphony of flavor and texture.

What makes this salad truly special is its balance of nutritional benefits and deliciousness. Packed with protein and healthy fats, it's a gluten-free and dairy-free option that can easily suit various dietary preferences. The herb-infused dressing—made with vibrant parsley, aromatic thyme, and a hint of anchovy paste—elevates each component, providing a zesty, invigorating kick that ties the dish together.

Whether served as a hearty main course or a refreshing side dish for your next gathering, our Grilled Tuna Salade Niçoise promises to impress your guests and nourish your body. Assembling this colorful masterpiece takes a little time, but the reward is a beautiful, Instagram-worthy plate that’s as appealing to the eye as it is to the taste buds. Gather your friends and family and enjoy a delightful meal that embodies the essence of sunny Mediterranean days!

Ingredients

  • 1.5 lb ahi tuna steak 1-inch-thick ()
  • 0.5 teaspoon anchovy paste 
  • tablespoons basil fresh finely chopped
  • 0.8 lb boston lettuce separated (2 heads)
  • 1.5 oz capers drained
  • teaspoons dijon mustard 
  • 1.5 tablespoons basil fresh finely chopped
  • 1.5 teaspoons thyme sprigs fresh minced
  • large garlic clove with 1/2 teaspoon salt minced mashed
  • pt grape tomatoes 
  • 0.8 lb haricots verts trimmed (preferably haricots verts)
  • large hardboiled eggs quartered
  • cup olive oil extra virgin extra-virgin
  • 1.5 lb yukon gold potatoes (1- to 2-inch) (preferably Yukon Gold)
  • 0.3 cup red-wine vinegar 
  • 2.5 tablespoons shallots minced
  • servings vegetable oil for brushing
  • 0.7 cup olives black

Equipment

  • bowl
  • whisk
  • pot
  • grill
  • slotted spoon
  • colander
  • grill pan

Directions

  1. Whisk together vinegar, shallot, mustard, garlic paste, and anchovy paste in a small bowl until combined well, then add oil in a slow stream, whisking until emulsified.
  2. Whisk in thyme, basil, and salt and pepper to taste.
  3. Cook beans in a 4- to 6-quart pot of boiling salted water, uncovered, until crisp-tender, 3 to 4 minutes, then immediately transfer with a slotted spoon to a bowl of ice and cold water to stop cooking.
  4. Add potatoes to boiling water and simmer, uncovered, until tender, 15 to 20 minutes, then drain in a colander. Halve potatoes while still warm (peel if desired) and toss with 2 tablespoons dressing in a bowl, then cool.
  5. Prepare grill for cooking. If using a charcoal grill, open vents on bottom of grill, then light charcoal. Charcoal fire is medium-hot when you can hold your hand 5 inches above rack for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to moderately high.
  6. Brush tuna with oil and season with salt and pepper, then grill on lightly oiled rack, uncovered, turning over once, until browned on outside but still pink in center, 6 to 8 minutes total.
  7. Let tuna stand 3 minutes, then break into large (3-inch) pieces.
  8. Transfer tuna to a large platter and drizzle with 2 to 3 tablespoons dressing and top with capers.
  9. Transfer potatoes to platter with tuna, reserving bowl.
  10. Drain beans and pat dry. Toss beans in bowl with 1 tablespoon dressing and salt and pepper to taste, then transfer to platter. Toss lettuce in bowl with 2 tablespoons dressing and salt and pepper to taste, then transfer to platter. Toss tomatoes in bowl with 1 tablespoon dressing and salt and pepper to taste, then transfer to platter.
  11. Arrange olives and eggs on platter and sprinkle salad with parsley and/or basil.
  12. Serve salad with remaining dressing on the side.
  13. ·Tuna can be cooked in a hot lightly oiled well-seasoned ridged grill pan over moderately high heat.·Beans and potatoes can be cooked 1 hour ahead and kept at room temperature. Toss potatoes with dressing while warm and let stand. Do not dress beans until just before serving.

Nutrition Facts

Calories561kcal
Protein25.55%
Fat52.89%
Carbs21.56%

Properties

Glycemic Index
74.13
Glycemic Load
16.68
Inflammation Score
-10
Nutrition Score
43.019565292027%

Flavonoids

Naringenin
0.54mg
Apigenin
0.04mg
Luteolin
0.43mg
Kaempferol
10.55mg
Myricetin
0.18mg
Quercetin
16.58mg

Nutrients percent of daily need

Calories:560.76kcal
28.04%
Fat:33.29g
51.21%
Saturated Fat:6.08g
38%
Carbohydrates:30.53g
10.18%
Net Carbohydrates:23.91g
8.69%
Sugar:6.18g
6.87%
Cholesterol:167.85mg
55.95%
Sodium:571.11mg
24.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.19g
72.38%
Vitamin B12:11.07µg
184.46%
Vitamin K:129.25µg
123.1%
Vitamin A:5750.31IU
115.01%
Selenium:53.93µg
77.04%
Vitamin B3:12.34mg
61.71%
Vitamin B6:1.11mg
55.67%
Vitamin C:44.08mg
53.43%
Vitamin D:7.21µg
48.04%
Phosphorus:478.99mg
47.9%
Potassium:1288.35mg
36.81%
Vitamin B2:0.62mg
36.45%
Vitamin E:5.1mg
34.01%
Vitamin B1:0.51mg
33.75%
Magnesium:124.63mg
31.16%
Manganese:0.58mg
28.85%
Folate:111.95µg
27.99%
Fiber:6.63g
26.51%
Iron:4.46mg
24.78%
Vitamin B5:2.31mg
23.15%
Copper:0.38mg
19.06%
Zinc:1.84mg
12.27%
Calcium:108.7mg
10.87%
Source:Epicurious