This Seared Tuna Salad Niçoise is a vibrant and healthy dish that brings the flavors of the Mediterranean straight to your table. With perfectly seared tuna, crisp vegetables, and a tangy dressing, it’s a dish that’s as beautiful as it is delicious. Whether you’re looking for a light lunch or a satisfying dinner, this salad is a must-try.
In our household, this Seared Tuna Salad Niçoise has become a go-to for those nights when we want something fresh yet indulgent. My husband is a huge fan of tuna, and this salad quickly became one of his favorites. The first time I made it, I remember him taking a bite and declaring it his “new favorite dinner.” Now, it’s a dish I can always count on to bring a smile to his face. Even our little one loves picking out the colorful veggies and sneaking olives while I prepare the salad. It’s more than just a meal; it’s a way to bring our family together over a plate of wholesome goodness.
Why This Seared Tuna Salad Niçoise?
- Fresh Ingredients: This salad is packed with fresh, crisp veggies and protein-rich tuna, making it a healthy and flavorful option.
- Quick and Easy: Despite its gourmet appearance, this salad comes together in just a few steps, perfect for a quick lunch or dinner.
- Versatile: You can easily customize the ingredients to suit your taste, making it a versatile option for any occasion.
- Mediterranean Flavors: The combination of seared tuna, olives, and a zesty dressing gives this salad a distinctly Mediterranean vibe, perfect for those who love bold, fresh flavors.
Ingredients:
- 1 large egg
- 100g (3.5 oz) new potatoes, halved or quartered
- 75g (2.6 oz) green beans, sliced
- 1 medium tuna steak (around 125g / 4.4 oz)
- Large handful of green lettuce (about 60g / 2.1 oz), washed and torn (e.g., oak leaf or any preferred variety)
- 25g (0.9 oz) pitted black olives, halved
- 4-5 cherry tomatoes, halved
- 20g (0.7 oz) red onion, finely sliced
For the dressing:
- 1 tbsp (15g / 0.5 oz) olive oil
- 1/2 tsp (2.5g / 0.1 oz) apple cider vinegar
- 1/2 tsp (2.5g / 0.1 oz) Dijon mustard
Directions:
- Place the egg in a small pot of cold water. Bring to a boil, then cook for 5 minutes for a soft-set yolk or 7 minutes for a firmer yolk. Once done, remove the egg and cool it in a bowl of cold water. Peel and slice into quarters.
- In the same boiling water, add the potatoes. Cook for 7 minutes.
- While the potatoes cook, prepare the dressing by whisking together the olive oil, Dijon mustard, and apple cider vinegar.
- After the potatoes have cooked for 7 minutes, add the sliced green beans to the pot and cook for an additional 5 minutes. Drain the potatoes and green beans, then transfer them to a bowl.
- Heat a drizzle of olive oil in a griddle or frying pan over high heat. Once hot, sear the tuna steak for 2-3 minutes on each side, depending on your preferred level of doneness.
- In a large bowl, combine the lettuce, olives, cherry tomatoes, red onion, cooked potatoes, and green beans. Pour the dressing over the salad and toss everything together.
- Arrange the salad on a plate, place the sliced tuna on top, and garnish with the egg quarters. Serve immediately and enjoy!
Notes:
- Substitutions: You can swap the tuna for salmon or even grilled chicken if you prefer.
- Cooking Tips: If you’re unsure about how rare you like your tuna, start by searing it for 2 minutes on each side, then check the doneness. You can always cook it a little longer if needed.
- Nutritional Info: This salad is rich in protein and healthy fats, making it a balanced and nutritious meal. Adjust the portion sizes based on your dietary needs.
