Grilled Tuna Salade Niçoise

This is a delicious and light meal that provides a burst of flavour in your mouth.  We have adapted it from the original recipe to make it lower in energy, fat and sodium.

Yields6 Servings
Prep Time45 minsCook Time30 minsTotal Time1 hr 15 mins
Dressing
 2 Tbsp. red-wine vinegar
 1/2 minced shallot
 1 tsp. Dijon mustard
 1 small garlic clove, crushed
 1 finely chopped, tinned anchovy fillet
 1/2 cup extra-virgin olive oil
 1 tsp. chopped fresh thyme
 1 Tbsp. finely chopped fresh basil
Salad
 340g Green beans, chopped in to 3cm slices
 600g Small potatoes, chopped and cooked
 600g (1-inch-thick) Tuna steaks
 Vegetable oil for brushing
 1/4 Cup drained bottled capers
 3 Cups mixed salad greens
 1 Punnet cherry or grape tomatoes (200g)
 2/3 Cup black olives (preferably Kalamata olives)
 6 Hard-boiled large eggs, quartered
 3 tbsp. Finely chopped fresh parsley and/or basil
Salad Dressing
1

Place all ingredients in a screw top jar and shake until combined well

Salad
2

Cook beans in pot of boiling water , uncovered, until crisp-tender, 3 to 4 minutes, then immediately transfer with a slotted spoon to a bowl cold water to stop cooking

3

Add potatoes to boiling water and simmer, uncovered, until tender, 15 to 20 minutes, then drain in a colander. Toss with 1 Tbsp. dressing in a bowl, then cool

4

Prepare grill or pan for cooking. Brush tuna with oil then grill on lightly oiled rack, uncovered, turning over once, until browned on outside but still pink in centre. Let tuna stand 3 minutes, then break into large (5cm) pieces. Transfer tuna to a large platter and drizzle with 1 tablespoon dressing and top with capers. Transfer potatoes to platter with tuna.

5

Drain beans and pat dry. Toss beans in bowl with 1 tablespoon dressing then transfer to platter. Toss lettuce and tomatoes in bowl remaining dressing, then transfer to platter

6

Arrange olives and eggs on platter and sprinkle salad with parsley and/or basil

Nutrition Facts

Servings 6


Amount Per Serving
Calories 508
% Daily Value *
Total Fat 29.59g46%
Saturated Fat 4.75g24%
Sodium 513.11mg22%
Total Carbohydrate 17.48g6%
Dietary Fiber 5.66g23%
Sugars 3.11g
Protein 40.59g82%

Vitamin A 20.44%
Vitamin C 64.76%
Calcium 9.07%
Iron 18.06%
Vitamin B12 27.08%
Iodine 25.57%
Magnesium 37.07%
Zinc 17.38%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

This recipe has been adapted by our Nutritionists from http://recipe-source.com.

 

Ingredients

Dressing
 2 Tbsp. red-wine vinegar
 1/2 minced shallot
 1 tsp. Dijon mustard
 1 small garlic clove, crushed
 1 finely chopped, tinned anchovy fillet
 1/2 cup extra-virgin olive oil
 1 tsp. chopped fresh thyme
 1 Tbsp. finely chopped fresh basil
Salad
 340g Green beans, chopped in to 3cm slices
 600g Small potatoes, chopped and cooked
 600g (1-inch-thick) Tuna steaks
 Vegetable oil for brushing
 1/4 Cup drained bottled capers
 3 Cups mixed salad greens
 1 Punnet cherry or grape tomatoes (200g)
 2/3 Cup black olives (preferably Kalamata olives)
 6 Hard-boiled large eggs, quartered
 3 tbsp. Finely chopped fresh parsley and/or basil

Directions

Salad Dressing
1

Place all ingredients in a screw top jar and shake until combined well

Salad
2

Cook beans in pot of boiling water , uncovered, until crisp-tender, 3 to 4 minutes, then immediately transfer with a slotted spoon to a bowl cold water to stop cooking

3

Add potatoes to boiling water and simmer, uncovered, until tender, 15 to 20 minutes, then drain in a colander. Toss with 1 Tbsp. dressing in a bowl, then cool

4

Prepare grill or pan for cooking. Brush tuna with oil then grill on lightly oiled rack, uncovered, turning over once, until browned on outside but still pink in centre. Let tuna stand 3 minutes, then break into large (5cm) pieces. Transfer tuna to a large platter and drizzle with 1 tablespoon dressing and top with capers. Transfer potatoes to platter with tuna.

5

Drain beans and pat dry. Toss beans in bowl with 1 tablespoon dressing then transfer to platter. Toss lettuce and tomatoes in bowl remaining dressing, then transfer to platter

6

Arrange olives and eggs on platter and sprinkle salad with parsley and/or basil

Grilled Tuna Salade Niçoise

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Nutrition Facts

Servings 6


Amount Per Serving
Calories 508
% Daily Value *
Total Fat 29.59g46%
Saturated Fat 4.75g24%
Sodium 513.11mg22%
Total Carbohydrate 17.48g6%
Dietary Fiber 5.66g23%
Sugars 3.11g
Protein 40.59g82%

Vitamin A 20.44%
Vitamin C 64.76%
Calcium 9.07%
Iron 18.06%
Vitamin B12 27.08%
Iodine 25.57%
Magnesium 37.07%
Zinc 17.38%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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