Rare Tuna Nicoise Salad

1 Reviews
100% would make this recipe again

Fresh tuna replaces the canned one in this version of the classic salad.

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Preparation : 15 min Cooking : 15 min Standing : 5 min
510 calories/serving

Ingredients

2 potatoes 400 g
1 1/3 cup green/snap beans 130 g
2 eggs size large
4 tuna steaks, or blue marlin 500 g
4 cups mixed greens 100 g
1/3 cup Classic Vinaigrette 85 mL
4 anchovy fillets 16 g
12 black olives 1/4 cup
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Boil or steam the potato(es) (about 15 min), then peel them, and cut into approx. 7 mm slices. Prepare the green beans and boil or steam (about 7-8 min). Let cool down for about 15 min.
  2. Boil the egg(s) (10 min), cool down immediately in cold water, and cut into quarters.
  3. Put the tuna steaks in a dry pan or on a grill, over medium-low heat. Sear 3-4 min per side, depending on the desired level of doneness. Tuna dries out very quickly when overcooked and is best appreciated served "pink" or "blue" in the centre. Season with salt and pepper to taste. Wrap the steaks in aluminum foil and set aside for 5 min so that the juices can distribute evenly and give the inside time to become soft and tender.
  4. Use these last few minutes to dress the plates with the vegetables. Rinse and spin-dry the mixed greens, then put them in a bowl and toss with the Classic Vinaigrette. Season with salt and pepper, then divide them up onto the individual serving plates. Garnish with the anchovy fillets, olives, potato slices, beans and quartered egg(s).
  5. Arrange the tuna on top, then serve.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

510

Fat

28 g

43 %

Saturated 5.2 g
+ Trans 0 g

26 %

Cholesterol

170 mg

Sodium

400 mg

17 %

Carbohydrate

21 g

7 %

Fibre

3 g

12 %

Sugars

2 g

Net Carbs

18 g

Protein

43 g

Vitamin A

113 %

Vitamin C

30 %

Calcium

10 %

Iron

25 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Copper, Manganese, Zinc
Source of  :
Calcium, Fibre, Omega-3, Vitamin C
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables ½
Meat and Alternatives 5
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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