Tuna Nicoise Salad with Parmesan

Gluten Free
Very Healthy
Health score
100%
Tuna Nicoise Salad with Parmesan
25 min.
4
423kcal

Suggestions

Ingredients

  • 16 ounce tuna steaks 
  • tablespoons capers drained
  • cup cherry tomatoes whole sliced
  • teaspoon dijon mustard 
  • 0.3 cup parsley leaves fresh chopped
  • cup green beans cooked
  • cups mesclun greens 
  • servings salt and ground pepper black
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 0.5 cup niçoise olives pitted halved lengthwise
  • 0.5 teaspoon oregano dried
  • 0.3 cup parmesan shredded grated
  • pound reserved yukon gold potatoes cut into chunks

Equipment

  • bowl
  • whisk

Directions

  1. Combine the lemon juice, Dijon mustard, dried oregano, salt, and pepper in a bowl and whisk to combine. Slowly whisk in olive oil until emulsified.
  2. Add the mesclun greens to bowl with dressing and toss. Put greens on platter and set bowl aside with leftover dressing, to drizzle over other ingredients at end.
  3. Slice tuna steaks on bias and arrange on top of greens. Scatter the olives and cherry or grape tomatoes over the salad.
  4. Add the reserved, cooked and cut Yukon gold potatoes and reserved green beans.
  5. Drain capers and scatter on top of greens. With kitchen shears, snip the parsley over the salad.
  6. Sprinkle shredded Parmesan over top of salad along with any leftover dressing.

Nutrition Facts

Calories423kcal
Protein30.98%
Fat43.49%
Carbs25.53%

Properties

Glycemic Index
64.44
Glycemic Load
15.15
Inflammation Score
-10
Nutrition Score
37.407826257789%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
8.09mg
Luteolin
0.19mg
Kaempferol
6.34mg
Myricetin
0.6mg
Quercetin
8.75mg

Nutrients percent of daily need

Calories:422.82kcal
21.14%
Fat:20.64g
31.75%
Saturated Fat:4.32g
27.02%
Carbohydrates:27.26g
9.09%
Net Carbohydrates:22.74g
8.27%
Sugar:3.12g
3.46%
Cholesterol:47.34mg
15.78%
Sodium:562.73mg
24.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.08g
66.16%
Vitamin B12:10.77µg
179.47%
Vitamin K:85.91µg
81.82%
Vitamin A:3973.94IU
79.48%
Vitamin C:56.18mg
68.1%
Selenium:44.38µg
63.4%
Vitamin B3:11.9mg
59.49%
Vitamin B6:0.99mg
49.46%
Phosphorus:446.05mg
44.61%
Vitamin D:6.49µg
43.3%
Potassium:1055mg
30.14%
Vitamin B1:0.43mg
28.84%
Magnesium:109.31mg
27.33%
Vitamin E:3.76mg
25.07%
Vitamin B2:0.42mg
24.84%
Manganese:0.42mg
20.95%
Iron:3.58mg
19.86%
Fiber:4.51g
18.06%
Vitamin B5:1.78mg
17.78%
Copper:0.34mg
17.24%
Folate:66.29µg
16.57%
Calcium:140.08mg
14.01%
Zinc:1.5mg
10.03%