Salad Nicoise

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Salad Nicoise
45 min.
2
219kcal

Suggestions

Ingredients

  • ounce tuna steak (3/)
  •  cherry tomatoes quartered
  • 1.5 teaspoons dijon mustard 
  • 0.3 pound green beans fresh
  • 0.5 teaspoon olive oil 
  • tablespoon olives ripe sliced
  • 0.1 teaspoon pepper freshly ground
  • tablespoons julienne- pepper sweet red
  • 0.3 pound round potatoes red
  • tablespoon purple onion chopped
  • cups torn spinach fresh
  • tablespoons water 
  • tablespoons citrus champagne vinegar 

Equipment

  • oven
  • broiler pan

Directions

  1. Combine first 5 ingredients in a small jar; cover tightly, and shake vigorously. Set aside.
  2. Wash beans; remove ends. Arrange beans in a vegetable steamer over boiling water. Cover and steam 5 minutes or until crisp-tender.
  3. Drain.
  4. Wash potatoes. Cook in boiling water to cover 20 minutes or just until tender.
  5. Drain and cool slightly.
  6. Cut potatoes into 1/4-inch-thick slices.
  7. Combine green beans, potato, sweet red pepper, and onion; toss gently.
  8. Add half of vinegar mixture; toss gently. Cover and chill 2 hours.
  9. Brush tuna steak with 1/2 teaspoon olive oil.
  10. Place on rack of a broiler pan coated with cooking spray. Broil 5 1/2 inches from heat (with electric oven door partially opened) 3 to 4 minutes on each side or until fish flakes easily when tested with a fork. Flake fish into pieces.
  11. Place spinach on a serving plate. Arrange green bean mixture, tuna, tomato, and olives evenly over spinach.
  12. Drizzle remaining vinegar mixture evenly over salad.

Nutrition Facts

Calories219kcal
Protein43.03%
Fat25.96%
Carbs31.01%

Properties

Glycemic Index
100.5
Glycemic Load
1.5
Inflammation Score
-10
Nutrition Score
33.834347641986%

Flavonoids

Luteolin
0.38mg
Isorhamnetin
0.25mg
Kaempferol
2.21mg
Myricetin
0.18mg
Quercetin
4.38mg

Nutrients percent of daily need

Calories:218.69kcal
10.93%
Fat:6.3g
9.69%
Saturated Fat:1.38g
8.62%
Carbohydrates:16.94g
5.65%
Net Carbohydrates:12.94g
4.71%
Sugar:4.23g
4.7%
Cholesterol:32.32mg
10.77%
Sodium:181.03mg
7.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.5g
47%
Vitamin K:173.27µg
165.02%
Vitamin B12:8.02µg
133.67%
Vitamin A:5541.51IU
110.83%
Vitamin C:40.38mg
48.94%
Selenium:33.49µg
47.84%
Vitamin B3:8.95mg
44.77%
Vitamin B6:0.69mg
34.3%
Vitamin D:4.85µg
32.32%
Phosphorus:306.45mg
30.65%
Manganese:0.58mg
28.94%
Magnesium:101.05mg
25.26%
Potassium:878.13mg
25.09%
Folate:98.87µg
24.72%
Vitamin B1:0.35mg
23.23%
Vitamin B2:0.37mg
21.55%
Iron:3.16mg
17.55%
Fiber:4g
15.99%
Vitamin E:2.35mg
15.65%
Copper:0.27mg
13.51%
Vitamin B5:1.3mg
12.95%
Calcium:75.5mg
7.55%
Zinc:1.11mg
7.38%
Source:My Recipes