Seared Tuna Nicoise Salad


This seared tuna nicoise salad is a healthier take on the classic French dish. It is perfect for a light lunch or dinner and can be easily made ahead of time. The salad is packed with healthy ingredients like seared tuna, hard boiled eggs, vegetables, and a simple vinaigrette dressing. It is also relatively low in calories and high in protein, making it a great option for those looking to lose weight or maintain a healthy weight.

Ingredients

  • 1 pound tuna steak, about 1 inch thick
  • Salt and pepper
  • 1 tablespoon olive oil
  • 6 cups mixed salad greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cup pitted black olives
  • 4 hard boiled eggs, peeled and quartered
  • 1/4 cup vinaigrette dressing

Method

  1. Season the tuna steak with salt and pepper. Heat a large skillet over medium-high heat and add the olive oil. Once hot, add the tuna steak and cook for about 2 minutes per side, or until seared. Remove from the pan and set aside to cool.
  2. In a large bowl, combine the salad greens, cherry tomatoes, black olives, hard boiled eggs, and vinaigrette dressing. Add the seared tuna and gently toss to combine.
  3. Serve immediately or store in the fridge for up to 2 days.

Potential changes & improvements

There are many ways you can change up this salad to suit your taste. Some potential changes and improvements include:

  • Adding other vegetables such as cucumber, bell peppers, or radishes
  • Using a different type of fish or seafood such as salmon, shrimp, or scallops
  • Using a different type of dressing such as a balsamic vinaigrette or a creamy Caesar dressing
  • Adding croutons or nuts for a bit of extra crunch

What other food it works well with

This salad pairs well with many different types of food. Some suggestions include:

  • Bread or rolls
  • Soup
  • Grilled chicken or steak
  • Pasta
  • Rice

Common Mistakes

Some common mistakes made when making this salad include:

  • Not searing the tuna properly – be sure to sear the tuna for about 2 minutes per side, or until golden brown
  • Overcooking the tuna – the tuna should be cooked through but still pink in the center. Overcooking will make the tuna dry and tough.
  • Not using fresh tuna – fresh tuna will have the best flavor and texture. If you must use frozen tuna, be sure to thaw it completely before cooking.
  • Using pre-mixed salad greens – while convenient, pre-mixed salad greens often contain wilted or brown leaves. It is best to buy fresh salad greens and mix them yourself.

Nutritional Information

This salad is relatively low in calories and high in protein. Each serving contains:

  • Calories: 300
  • Fat: 12 grams
  • Saturated fat: 2 grams
  • Unsaturated fat: 10 grams
  • Carbohydrates: 11 grams
  • Fiber: 3 grams
  • Sugar: 5 grams
  • Protein: 36 grams

This salad is also a good source of vitamins A, C, and E, as well as calcium, iron, and potassium.

Allergens

This salad contains the following allergens:

  • Tuna
  • Eggs
  • Olives

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