Tuna Niçoise Salad Recipe
Looking for the best Tuna Niçoise Salad recipe? This classic French-inspired salad is loaded with perfectly seared tuna (or high-quality tuna), tender baby potatoes, crisp green beans, hard-boiled eggs, juicy tomatoes, olives, and fresh greens, all tossed with a bright Dijon lemon vinaigrette. Healthy, colorful, and packed with protein, it’s perfect for lunch, dinner, or meal prep.
❤️ Why You’ll Love This Recipe
Fresh, vibrant, and nutritious
High in protein and omega-3 fatty acids
Restaurant-quality meal at home
Perfect for lunch, dinner, or meal prep
Ready in just 35 minutes
Naturally gluten-free
⏱️ Recipe Details
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4
Calories: Approximately 520 kcal per serving
Protein: 36 g per serving
🛒 Ingredients
For the Salad
4 tuna steaks (5–6 oz / 140–170 g each), or 2 cans (7 oz / 200 g each) premium tuna, drained
12 oz (340 g) baby potatoes
8 oz (225 g) green beans, trimmed
4 large eggs
2 cups mixed salad greens
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
½ cup Niçoise or Kalamata olives
2 tablespoons capers (optional)
2 tablespoons olive oil
Salt and freshly ground black pepper
Dijon Lemon Vinaigrette
¼ cup extra virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon red wine vinegar
1 garlic clove, minced
1 teaspoon honey
1 tablespoon chopped fresh parsley
Salt and black pepper, to taste
Garnish
Fresh parsley
Fresh basil (optional)
Lemon wedges
👨🍳 Instructions
Step 1: Cook the Potatoes
Bring a pot of salted water to a boil.
Cook the baby potatoes for 12–15 minutes, or until fork-tender.
Drain, cool slightly, and halve them.
Step 2: Blanch the Green Beans
Cook the green beans in boiling water for 3–4 minutes until crisp-tender.
Transfer immediately to an ice bath to preserve their bright green color.
Drain well.
Step 3: Boil the Eggs
Place the eggs in boiling water and cook for 9–10 minutes.
Transfer to ice water, peel, and cut into halves or quarters.
Step 4: Cook the Tuna (if using fresh)
Season the tuna steaks with olive oil, salt, and black pepper.
Heat a skillet or grill pan over high heat.
Sear for 2–3 minutes per side for medium-rare, or cook longer to your preferred doneness.
Let the tuna rest for a few minutes before slicing.
If using canned tuna, simply drain and flake it into large pieces.
Step 5: Make the Vinaigrette
Whisk together:
Olive oil
Lemon juice
Dijon mustard
Red wine vinegar
Garlic
Honey
Parsley
Salt
Pepper
Step 6: Assemble the Salad
Arrange the mixed greens on a large serving platter.
Top with:
Tuna
Baby potatoes
Green beans
Eggs
Cherry tomatoes
Red onion
Olives
Capers (optional)
Drizzle generously with the Dijon lemon vinaigrette.
Garnish with fresh parsley, basil, and lemon wedges.
🍽️ Serving Suggestions
Serve with:
Crusty French baguette
Garlic bread
Chilled sparkling water with lemon
Fresh fruit salad
💡 Chef’s Tips
Do not overcook fresh tuna; a pink center keeps it moist and tender.
Chill the vegetables before assembling for the freshest flavor.
Use premium olive oil for the best vinaigrette.
Add anchovy fillets for a more traditional Niçoise flavor.
🧊 Storage
Refrigerator: Store the salad and dressing separately in airtight containers for up to 2 days.
Dress the salad just before serving to keep the vegetables crisp.
🥗 Nutrition (Per Serving)
Calories: 520 kcal
Protein: 36 g
Carbohydrates: 22 g
Fat: 30 g
Saturated Fat: 5 g
Fiber: 5 g
Sugar: 5 g
Sodium: 540 mg
❓ Frequently Asked Questions
Can I use canned tuna instead of fresh?
Yes! High-quality canned tuna packed in olive oil or water works perfectly and makes this salad even quicker to prepare.
What makes a Niçoise salad authentic?
Traditional Niçoise salad includes tuna, tomatoes, eggs, olives, and anchovies, while many modern versions also include potatoes and green beans.
Can I prepare this salad ahead of time?
Yes. Prepare all the ingredients and refrigerate them separately. Assemble and dress the salad just before serving.
What can I serve with Tuna Niçoise Salad?
A crusty baguette, garlic bread, soup, fresh fruit, or a light vegetable soup are excellent accompaniments.
