Qualified Nutritional Consultant

Salad Niçoise

Treat yourself to a dish created in the south of France that will make your taste buds dance with a burst of sunshine flavours.

RecipeSalad Niçoise
Serves4

Good for

Tuna and anchovies are a rich source of protein and omega-3 fatty acids which are important for cardiovascular health and reducing inflammation. They also contain selenium, potassium and magnesium to support a healthy heart. Eggs are one of the highest quality sources of protein. Egg whites contain adequate amounts of all the essential amino acids and are used as the standard against which all protein is measured. Eggs are good source of iodine, important for a healthy thyroid, lutein for eye health, choline, a key nutrient for the function of the brain and B vitamins. All of this coupled with vegetables, salad and olive will provide you with a high amount of vitamins and minerals. The nutrients contained within this dish could be a reason why a Mediterranean diet is considered to be so good for you.

What you need:
4 x 175g tuna steaks, 1in thick
4 tomatoes, roughly chopped
115g French beans, topped, cooked and drained
4 little gem lettuce hearts, quartered lengthways
1 red onion, finely sliced
4 eggs, cooked for 6 minutes in boiling water from room temperature then halved
6 anchovy fillets cut lengthways into thin strips
16 pitted black olives in brine
8 basil leaves, ripped

What you do:
To make the dressing, mix the olive oil and balsamic vinegar together and set aside.

Heat a ridged griddle pan on the hob or a hot barbecue for 5 minutes.

Cook the tuna steaks for 2-3 minutes on each side, depending on how rare you like your fish.

Lay the lettuce leaves onto a large plate and add onion, tomatoes, potato, tuna, beans and anchovies.

Drizzle over the dressing then finish by adding the eggs, olives and ripped basil leaves.

Top Tip

An old, clean jam jar is the perfect way to mix your salad dressing.