Salad Nicoise with Seared Tuna

Gluten Free
Dairy Free
Health score
26%
Salad Nicoise with Seared Tuna
45 min.
8
335kcal

Suggestions

Ingredients

  • 16 fillet anchovy 
  • 16  caper with stems
  • pint cherry tomatoes halved
  • teaspoon dijon mustard 
  • large eggs 
  • 0.5 bunch chives fresh snipped
  • tablespoons flat-leaf parsley fresh chopped
  • tablespoons tarragon fresh minced
  •  garlic cloves minced
  • 0.5 pound green beans french trimmed
  • 0.5  juice of lemon juiced
  • pound new potatoes red scrubbed halved
  • 0.5 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  • cup niçoise olives 
  • tablespoons red wine vinegar 
  • servings sea salt and pepper black freshly ground
  • pounds sushi-quality tuna fresh

Equipment

  • frying pan
  • sauce pan
  • mixing bowl
  • pot
  • colander
  • cutting board
  • canning jar
  • steamer basket

Directions

  1. Watch how to make this recipe.
  2. To make the vinaigrette: combine all ingredients in a mason jar. Screw the cap on the jar and shake the vinaigrette vigorously to emulsify. Set the dressing aside while preparing the salad so the flavors can marry.
  3. Cooking the potatoes, eggs, and green beans in the same pot cuts down on prep time and clean up. To do this, put the potatoes in a large saucepan, add water to cover and a nice pinch of salt; bring to a boil over medium heat. Simmer the potatoes for 12 minutes to give them a head start, and then add the eggs.
  4. Place a steamer basket or colander on top of the simmering water.
  5. Put the green beans in the steamer and cover with a lid. Steam the beans for 5 minutes until crisp-tender while continuing to cook the potatoes until fork tender.
  6. Drain out the water and put the potatoes, eggs, and green beans in a colander; rinse briefly under cold water. Peel the shells off the eggs and cut them in 1/2 lengthwise.
  7. Place a large skillet over medium-high heat. Rub the tuna on all sides with olive oil, and a bit of the vinaigrette; season with a fair amount of salt and pepper.
  8. Lay the tuna in the hot pan and sear for approximately 2 minutes on each side; as the tuna cooks, the red meat will become whiter.
  9. Transfer the tuna to a cutting board and slice.
  10. To assemble the salad: combine the potatoes, green beans, tomatoes, olives, anchovies, capers, and chives in a large mixing bowl. Take the vinaigrette and give it another good shake to recombine.
  11. Drizzle the salad with enough vinaigrette to fully moisten and toss gently to coat; season with salt and pepper. Take care not to mush up the ingredients - the important thing about salad nicoise is that it is arranged nicely on a platter with all the elements keeping their individual integrity.
  12. Put the tossed salad down the center of a serving platter and lay the seared tuna attractively across the top and the eggs around the rim.
  13. Drizzle with the remaining vinaigrette and serve.

Nutrition Facts

Calories335kcal
Protein38.7%
Fat41.2%
Carbs20.1%

Properties

Glycemic Index
46.34
Glycemic Load
8.43
Inflammation Score
-8
Nutrition Score
27.555652245231%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
2.17mg
Luteolin
0.17mg
Isorhamnetin
0.02mg
Kaempferol
1.94mg
Myricetin
0.2mg
Quercetin
3.35mg

Nutrients percent of daily need

Calories:335.47kcal
16.77%
Fat:15.35g
23.61%
Saturated Fat:3.2g
19.99%
Carbohydrates:16.84g
5.61%
Net Carbohydrates:13.59g
4.94%
Sugar:3.2g
3.55%
Cholesterol:231.62mg
77.21%
Sodium:639.48mg
27.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.43g
64.85%
Selenium:96.36µg
137.66%
Vitamin B3:13.76mg
68.79%
Vitamin B12:3.41µg
56.82%
Vitamin B6:0.77mg
38.65%
Vitamin C:31.5mg
38.18%
Vitamin K:36.64µg
34.9%
Phosphorus:337.49mg
33.75%
Iron:4.99mg
27.72%
Vitamin B2:0.43mg
25.39%
Potassium:802.76mg
22.94%
Vitamin A:1062.1IU
21.24%
Manganese:0.42mg
21.23%
Vitamin E:2.96mg
19.71%
Magnesium:70.67mg
17.67%
Vitamin D:2.36µg
15.74%
Folate:62.64µg
15.66%
Copper:0.28mg
13.75%
Vitamin B5:1.31mg
13.13%
Fiber:3.26g
13.03%
Zinc:1.95mg
13.02%
Calcium:117.39mg
11.74%
Vitamin B1:0.16mg
10.72%