Tuna Niçoise Salad with Roasted Green Beans and Potatoes

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
75%
Tuna Niçoise Salad with Roasted Green Beans and Potatoes
55 min.
4
405kcal

Suggestions


Discover the vibrant flavors of the French Riviera with our Tuna Niçoise Salad featuring roasted green beans and potatoes. This beautifully composed dish not only looks stunning on your plate but also boasts a remarkable health score of 75, making it a perfect choice for a nutritious meal. Whether you're enjoying a leisurely lunch or looking for a light yet satisfying dinner, this salad is a delightful option.

Each bite of this salad is a celebration of fresh ingredients, from the crisp oak leaf lettuce to the succulent halved grape tomatoes, all artfully blended with tender roasted green beans and potatoes. The dish is elevated by the addition of high-quality tuna, capers, and olives, adding a briny touch that enhances the overall flavors.

Not only is this salad gluten-free and dairy-free, but it is also incredibly healthy and follows a low FODMAP diet, making it accessible for many dietary preferences. The combination of protein-rich tuna and perfectly cooked eggs offers a satisfying meal that will keep you energized throughout the day. With a preparation time of just 55 minutes, you can easily whip up this impressive salad for yourself or your guests.

Join us in savoring this classic dish that's as good for your palate as it is for your well-being. Taste the freshness of each ingredient, and let your taste buds transport you to the sunny shores of Nice!

Ingredients

  • tablespoon capers rinsed
  • large eggs 
  • ounces grape tomatoes halved
  • ounces green beans trimmed
  • tablespoons juice of lemon fresh
  • 12 cups romaine leaves loosely packed
  • tablespoons olive oil divided
  • 0.3 cup olives such as oil-cured or kalamata, pitted and halved
  • tablespoon parsley chopped
  • 0.3 teaspoon pepper divided
  • ounces potatoes - remove skin red such as bliss or fingerling ( 9), halved
  • 0.3 teaspoon salt divided
  • ounce tuna in olive oil drained canned

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk

Directions

  1. Preheat oven to 40
  2. On a large rimmed baking sheet, toss potatoes and beans with 2 teaspoons olive oil; season with half of the salt and pepper. Roast 15 to 20 minutes or until beans are browned and tender.
  3. Transfer beans to a plate, toss potatoes again, and continue roasting 10 minutes or until tender.
  4. Add potatoes to plate with beans.
  5. In a small bowl, whisk together lemon juice, remaining 2 tablespoons olive oil, capers, parsley, and remaining salt and pepper. Divide lettuce among 4 plates; top each with 1/4 of the tuna, olives, tomatoes, potatoes, and beans.
  6. Spray a large nonstick skillet with cooking spray. Crack two eggs into skillet. Cook until whites are cooked and yolks are just set (about 2 minutes). Repeat with remaining eggs. To serve, drizzle each salad with dressing and place one egg on top.

Nutrition Facts

Calories405kcal
Protein27.38%
Fat36.48%
Carbs36.14%

Properties

Glycemic Index
37
Glycemic Load
1.65
Inflammation Score
-10
Nutrition Score
49.788260916005%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.44mg
Apigenin
2.16mg
Luteolin
0.14mg
Kaempferol
2.94mg
Myricetin
0.29mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:405.26kcal
20.26%
Fat:16.89g
25.98%
Saturated Fat:3.43g
21.41%
Carbohydrates:37.63g
12.54%
Net Carbohydrates:27.02g
9.82%
Sugar:11.42g
12.69%
Cholesterol:193.65mg
64.55%
Sodium:795.87mg
34.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.52g
57.04%
Vitamin A:53783.42IU
1075.67%
Vitamin C:150.67mg
182.63%
Manganese:2.43mg
121.45%
Folate:335.45µg
83.86%
Selenium:52.67µg
75.24%
Vitamin K:70.23µg
66.89%
Vitamin B2:1.08mg
63.59%
Potassium:2048.53mg
58.53%
Vitamin B1:0.86mg
57.44%
Vitamin B6:1.07mg
53.27%
Iron:9.18mg
51.01%
Phosphorus:507.04mg
50.7%
Vitamin B3:9.57mg
47.83%
Fiber:10.62g
42.47%
Magnesium:146.31mg
36.58%
Calcium:328.38mg
32.84%
Vitamin E:4.9mg
32.65%
Vitamin D:3.85µg
25.66%
Vitamin B12:1.38µg
23.01%
Zinc:2.88mg
19.21%
Vitamin B5:1.27mg
12.72%
Copper:0.23mg
11.63%
Source:My Recipes