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Fresh Tuna Nicoise

Heart Healthy Fresh Tuna Nicoise Recipe

               
Fresh Tuna Nicoise
Pair high-protein tuna with fresh farmer's market vegetables and fragrant herbs for a healthy lunch dish. This French-inspired salad recipe will become an instant classic in your home.
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Ingredients
Recipe yields 4 servings
3/4 lb red potatoes, quartered
4 Tbsp olive oil
1/4 lb green beans, trimmed
1 head Boston lettuce
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil leaves
1/2 cup chopped fresh tarragon
1 cup halved cherry tomatoes
1/4 cup Kalamata olives or Nicoise olives, halved
2 hard-boiled eggs, peeled and quartered
1 lb fresh tuna steak
1/8 tsp salt
Black pepper to taste
2 Tbsp red wine vinegar
1/2 tsp Dijon mustard (gluten free if needed)
1 garlic clove, minced
1 Tbsp capers, rinsed and drained
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Helpful how to videos
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Directions
Step 1

Preheat oven to 425°.

Step 2

Arrange potatoes on a baking sheet and drizzle with 1 tablespoon of the oil. Roast for 30 minutes, or until golden and tender. Remove from oven and set aside.

Step 3

In a pot of boiling water, cook green beans for 2 minutes, or until just tender. Drain well and set aside.

Step 4

On a platter, arrange lettuce, parsley, basil, tarragon, tomatoes, olives, eggs, green beans and potatoes.

Step 5

In a skillet, heat 1 tablespoon of the oil until hot. Season the tuna with the salt and black pepper. Sear the tuna in the skillet for 1 minute on each side, or until desired doneness. Remove from skillet. Let tuna rest for 2 minutes. Slice tuna thinly and arrange over greens and vegetables.

Step 6

Make dressing: In a small bowl, whisk together vinegar, mustard, black pepper and garlic. Add remaining 2 tablespoons of oil in a slow stream and whisk until emulsified. Add capers and stir. Immediately drizzle dressing over salad.

Time: 75 minutes
Servings: 4
Calories: 241
Make this for: Gluten Free
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 oz tuna, 1 cup salad plus 1 tbsp dressing
Per serving:
calories:241
total fat:18g
sat fat:3g
cholesterol:93mg
sodium:245mg
total carb:13g
fibers:2g
proteins:4g

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Heart Healthy Fresh Tuna Nicoise Recipe
Ingredients
Recipe yields 4 servings
3/4 lb red potatoes, quartered
4 Tbsp olive oil
1/4 lb green beans, trimmed
1 head Boston lettuce
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil leaves
1/2 cup chopped fresh tarragon
1 cup halved cherry tomatoes
1/4 cup Kalamata olives or Nicoise olives, halved
2 hard-boiled eggs, peeled and quartered
1 lb fresh tuna steak
1/8 tsp salt
Black pepper to taste
2 Tbsp red wine vinegar
1/2 tsp Dijon mustard (gluten free if needed)
1 garlic clove, minced
1 Tbsp capers, rinsed and drained
Directions
Step 1

Preheat oven to 425°.

Step 2

Arrange potatoes on a baking sheet and drizzle with 1 tablespoon of the oil. Roast for 30 minutes, or until golden and tender. Remove from oven and set aside.

Step 3

In a pot of boiling water, cook green beans for 2 minutes, or until just tender. Drain well and set aside.

Step 4

On a platter, arrange lettuce, parsley, basil, tarragon, tomatoes, olives, eggs, green beans and potatoes.

Step 5

In a skillet, heat 1 tablespoon of the oil until hot. Season the tuna with the salt and black pepper. Sear the tuna in the skillet for 1 minute on each side, or until desired doneness. Remove from skillet. Let tuna rest for 2 minutes. Slice tuna thinly and arrange over greens and vegetables.

Step 6

Make dressing: In a small bowl, whisk together vinegar, mustard, black pepper and garlic. Add remaining 2 tablespoons of oil in a slow stream and whisk until emulsified. Add capers and stir. Immediately drizzle dressing over salad.

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