Nicoise with Tuna (lighter)

Karel ČernýSaladFrench Cuisine0 x se líbilo
A lighter version of the French Niçoise salad with tuna in its own juice, fewer potatoes and a fresh lemon dressing. High in protein and vegetables, ideal as a hearty summer lunch or dinner.
Příprava: 20min
Vaření: 15min
CELKOVÝ ČAS: 35min
Nicoise with Tuna (lighter)

Ingredients

4portions
Niçoise Salad
Dressing

Step by step process

Preparation

  1. 1

    Rinse the potatoes and green beans, wash the romaine lettuce and tomatoes, and dry everything thoroughly with a kitchen towel.

  2. 2

    Slice the red onion into thin half-moons, halve the cherry tomatoes, and leave the olives whole or cut them in half.

  3. 3

    Drain the canned tuna and gently flake it with a fork into large pieces so it stays moist.

  4. 4

    In a bowl, whisk together the olive oil, lemon juice, Dijon mustard, and honey into a smooth emulsion.

    TIP: 

    Add the oil very slowly, in a thin stream, while whisking. If the emulsion breaks, add a teaspoon of water and continue whisking. Mustard stabilizes it.

  5. 5

    Taste the dressing and season with salt and pepper as needed.

Cooking

  1. 6

    Bring 2 liters of water to a boil in a pot, add 1 teaspoon of salt, add the potatoes, and cook until tender for 12-15 minutes depending on size.

  2. 7

    In another pot, bring 1 liter of water to a boil, add the eggs, and cook 8-9 minutes until hard-boiled, then cool them in cold water.

  3. 8

    In the same pot used for the potatoes, add the green beans and blanch them for 2-3 minutes until crisp-tender. then cool them quickly and drain well.

  4. 9

    Drain the cooked potatoes, let them cool briefly, and cut them in halves or quarters depending on size.

  5. 10

    Peel the eggs and cut them lengthwise in half. Leave the beans and potatoes slightly warm so they better absorb the dressing.

Serving

  1. 11

    Spread torn romaine lettuce on plates, add the potatoes, green beans, tomatoes, onion, olives, and optional capers.

  2. 12

    Divide the tuna into portions, add the egg halves and optional anchovies, and drizzle everything evenly with the prepared dressing.

  3. 13

    Lightly toss on the plate and season with additional salt or pepper to balance the flavors.

More tips:

For an even lighter result, toss the dressing with the warm potatoes and beans separately. they will absorb the flavor and require less oil.

Use tuna packed in its own juice. if you have tuna in oil, make sure to drain it very thoroughly.

Nutritional values

4portions
Energy1 921 kcal
Proteins159 g
Fats90 g
Fiber35 g
Cholesterol1 g
Sodium4 g
Salt10 g
Carbohydrates122 g

Allergens

3Eggs
4Fish
10Mustard
12Sulfur Dioxide and Sulfites

Allergens listed with recipes are indicative and may vary depending on the ingredients used.

Topic: French Cuisine

Domácí nanuky a zmrzlina bez zmrzlinovače

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