Tuna Nicoise is a vibrant and satisfying French salad that combines fresh tuna, crisp vegetables, and a tangy dressing. Packed with protein and healthy fats, it features tender green beans, creamy potatoes, ripe tomatoes, hard-boiled eggs, and briny olives, all topped with a perfectly seared tuna steak.
What Is Tuna Niçoise?
Tuna Niçoise (pronounced “nee-swahz”) is a traditional French salad composed of fresh, simple ingredients that celebrate the flavors of the Mediterranean. Typically, the salad includes seared or canned tuna, green beans, boiled potatoes, hard-boiled eggs, ripe tomatoes, and Niçoise olives, all brought together with a zesty Dijon mustard vinaigrette.
This salad strikes a perfect balance between protein, healthy fats, and fresh vegetables, making it both delicious and nutritious. The best part? It’s as beautiful as it is tasty, with a vibrant mix of colors and textures that make it as much a feast for the eyes as it is for the palate.
Tips and Tricks for Making the Perfect Tuna Niçoise
Use Fresh, High-Quality Ingredients: The success of a Tuna Niçoise lies in its simplicity, so opt for the freshest vegetables and the best-quality tuna you can find.
Don’t Overcook the Potatoes or Green Beans: Aim for tender but firm potatoes and green beans with a slight crunch to retain texture and flavor.
Season at Every Step: Lightly season each element—potatoes, tuna, and green beans—with salt and pepper to enhance their natural flavors.
Keep It Traditional or Get Creative: Purists might prefer sticking to the classic recipe, but don’t be afraid to adapt with what’s available or to suit your taste.
Variations of Tuna Niçoise
One of the beauties of Tuna Niçoise is its adaptability. Here are some variations to try:
Grilled Tuna Niçoise: Swap out canned tuna for a freshly seared tuna steak for a luxurious twist.
Vegetarian Niçoise: Replace tuna with chickpeas or white beans for a plant-based alternative.
Winter Niçoise: Add roasted root vegetables like beets or carrots to make it suitable for cooler months.
Deconstructed Niçoise: Serve the ingredients separately on a platter for a modern, minimalist presentation.
Niçoise Sandwich: Use the salad ingredients to create a hearty sandwich on a crusty baguette.
How to Serve Tuna Niçoise
Tuna Niçoise is typically served as a main course due to its hearty nature. Here’s how to plate it like a pro:
- Arrange the ingredients in sections or clusters on a large platter for a striking visual presentation.
- Drizzle the vinaigrette over the top just before serving or serve it on the side for a customizable experience.
- Pair it with crusty bread or a light white wine like Sauvignon Blanc to elevate the meal.
How to Store Tuna Niçoise
Storing Tuna Niçoise is simple, making it a great option for meal prep. Here are a few tips:
- Separate the Vinaigrette: Store the dressing in a separate container to prevent the salad from becoming soggy.
- Use Airtight Containers: Keep the salad ingredients in an airtight container in the refrigerator. It will stay fresh for up to 3 days.
- Refresh Before Serving: If storing overnight, give the salad a quick toss with fresh vinaigrette to revive its flavors.
Recipe FAQs
What type of tuna is best for Tuna Niçoise?
Seared ahi tuna or good-quality canned tuna in olive oil works well. Choose according to your preference and availability.
Can I make Tuna Niçoise ahead of time?
Absolutely! Prep the components in advance and store them separately. Assemble just before serving for the best results.
Is Tuna Niçoise gluten-free?
Yes, the traditional recipe is naturally gluten-free. Just ensure your mustard and other condiments are certified gluten-free if needed.
Can I serve Tuna Niçoise warm?
Yes! While it’s commonly served at room temperature or chilled, a warm version with freshly cooked tuna, potatoes, and green beans is equally delightful.
Tuna Nicoise
Tuna Nicoise is a vibrant and satisfying French salad that combines fresh tuna, crisp vegetables, and a tangy dressing. Packed with protein and healthy fats, it features tender green beans, creamy potatoes, ripe tomatoes, hard-boiled eggs, and briny olives, all topped with a perfectly seared tuna steak.
Ingredients
- 450g waxy potatoes, unpeeled and thickly sliced
- 2 tbsp + 2 tsp olive oil
- 4 eggs
- 1 tbsp red wine vinegar
- 2 tbsp capers, rinsed
- 50g SunBlush or sundried tomatoes, finely chopped
- ½ red onion, thinly sliced
- 100g baby spinach
- 2 x 160g or 200g cans yellowfin tuna steak in springwater, drained
Instructions
- Preheat the oven to 200°C (fan 180°C/gas 6). Toss potatoes with 2 tsp olive oil and season generously. Spread on a baking tray and roast for 20 minutes, stirring halfway until golden and crispy.
- Place eggs in a small pan of water, bring to a boil, then simmer for 8–10 minutes (adjust for your preferred doneness). Cool in cold water, peel, and halve.
- In a large salad bowl, whisk the remaining olive oil, red wine vinegar, capers, and chopped tomatoes. Season to taste.
- Add the roasted potatoes, sliced onion, spinach, and tuna to the bowl. Gently toss to combine.
- Arrange the halved eggs on top, and serve immediately for the freshest flavor.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 459Total Fat 18gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 10gCholesterol 263mgSodium 273mgCarbohydrates 33gFiber 5gSugar 7gProtein 41g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
Tuna Niçoise isn’t just a salad; it’s an experience. Its vibrant flavors, wholesome ingredients, and versatility make it a standout dish that’s perfect for any occasion. Whether you’re hosting a dinner party, preparing lunch for the week, or simply exploring new recipes, Tuna Niçoise offers a little slice of French culinary heaven.
Try these other tuna recipes:
