🥗 Niçoise salad

Name: Niçoise salad
Total time: 25 min
Yield: 2
Cuisine: France · Nice, Provence
Ingredients: 160 g canned tuna in olive oil, drained; 2 eggs; 150 g green beans; 3 tomatoes, quartered; 40 g black olives; 4 anchovy fillets; 2 tbsp olive oil, 1 tbsp red vinegar; Salt, black pepper, fresh basil

Origin: France · Nice, Provence

480kcal

per serving · 300 g

160kcal

per 100 g

39 gProtein13 g / 100 g

27 gFat9 g / 100 g

18 gCarbs6 g / 100 g

Salade niçoise is a Provençal composed salad of tuna, hard-boiled egg, green beans, black olives, tomato and anchovy, dressed with olive oil. It is colourful and filling, salty from the olives and anchovies and fresh from the tomatoes. It is served as a light lunch, with the ingredients arranged on a platter rather than tossed together.

Diets

✓

No pork

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

✓

Low-carb6 g carbs per 100 g

✓

High protein13 g protein per 100 g — 32% of the calories

Not vegetarianbecause of: tuna, anchovy

Not veganbecause of: tuna, egg, anchovy

Allergens

Contains (in a typical recipe):

⚠ Eggs ⚠ Fish

What it is made of

tunaegggreen beansolivetomatoanchovy

Recipe

2 servings25 min

Ingredients

160 g canned tuna in olive oil, drained
2 eggs
150 g green beans
3 tomatoes, quartered
40 g black olives
4 anchovy fillets
2 tbsp olive oil, 1 tbsp red vinegar
Salt, black pepper, fresh basil

Method

Hard-boil the eggs for 9 minutes, cool and quarter them.
Blanch the green beans in salted water for 3–4 minutes, then cool in cold water.
Whisk the oil, vinegar, salt and pepper.
Arrange the beans, tomatoes, tuna, eggs, olives and anchovies on plates.
Drizzle with the dressing and scatter torn basil on top.

How to make it lighter

Choose tuna in water instead of oil to save a noticeable amount of fat.
Keep the dressing to 1 tbsp oil per two plates: 1 tbsp oil ≈ 120 kcal.
Add extra green beans and tomatoes for volume.

History

The salad comes from Nice on the French Riviera, where it began as a simple dish of raw vegetables, olive oil and preserved fish. Cooks in Nice still argue about what belongs in it, and versions with cooked vegetables are often seen as less traditional. It became internationally known in the 20th century and is now a classic of French bistro menus.

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →