Grilled Tuna Salade Niçoise

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

Suggestions


If you're looking for a vibrant and nutritious meal that brings the flavors of the Mediterranean to your table, look no further than this Grilled Tuna Salade Niçoise. A timeless classic, this dish celebrates fresh, high-quality ingredients and is loaded with health benefits, making it a perfect option for a delightful lunch or a stunning main course.

Imagine the robust, savory taste of seared tuna steaks paired with crisp-tender green beans, heirloom tomatoes bursting with sweetness, and creamy hard-boiled eggs. The unique combination of textures and flavors will leave your taste buds dancing. Plus, this salad is not only gluten-free and dairy-free, but it also boasts a health score of 61, making it a very healthy choice.

Each bite is enriched with a zesty vinaigrette that brings together the aromatic notes of fresh herbs, garlic, and a hint of anchovy paste. This dish is a feast for the senses—its colorful presentation on a large platter is sure to impress your family and friends. Perfect for gatherings, picnics, or simply a hearty meal at home, this Grilled Tuna Salade Niçoise is easy to prepare and ready in an hour, allowing you to spend more time enjoying and less time in the kitchen.

Whether you're a seasoned cook or just starting your culinary journey, this salad is an inviting way to explore fresh ingredients and create a wholesome dish that whispers the sunny vibes of the French Riviera. Dive into the freshness and indulge in a salad that delights both the palate and the body!

Ingredients

  • 1.5 lb tuna steaks 1-inch-thick ()
  • 0.5 teaspoon rounded anchovy paste 
  • tablespoons parsley and/or basil fresh finely chopped
  • 0.8 lb boston lettuce separated (2 heads)
  • 1.5 oz bottled capers drained
  • teaspoons dijon mustard 
  • 1.5 tablespoons basil fresh finely chopped
  • 1.5 teaspoons thyme leaves fresh minced
  • large garlic clove with 1/2 teaspoon salt minced mashed
  • pt grape tomatoes 
  • 0.8 lb green beans trimmed (preferably haricots verts)
  • large hardboiled eggs quartered
  • cup olive oil extra-virgin
  • 1.5 lb 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 niçoise 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