Mediterranean Tuna Niçoise-Style Salad
Description
Mediterranean Tuna Niçoise-Style Salad is a vibrant, protein-packed dish inspired by the classic French salad from Nice. This refreshing meal combines tender tuna, crisp vegetables, briny olives, hard-boiled eggs, and a light lemon-herb vinaigrette for a satisfying balance of flavors and textures. Perfect for lunch, dinner, or meal prep, this salad delivers a nutritious combination of lean protein, healthy fats, and fresh produce. Its colorful presentation and wholesome ingredients make it an elegant yet easy option for both casual meals and special occasions.
Ingredients
For the Salad
- 2 cans (5 oz each) tuna in water, drained
- 4 cups mixed salad greens
- 2 hard-boiled eggs, halved
- 1 cup cherry tomatoes, halved
- 1 cup green beans, trimmed and lightly steamed
- ½ cucumber, sliced
- ¼ cup Kalamata olives
- ¼ small red onion, thinly sliced
- 8 small baby potatoes, cooked and halved
For the Lemon-Herb Vinaigrette
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon red wine vinegar
- ½ teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, vinegar, oregano, salt, and pepper.
- Arrange the mixed greens on a large serving platter or individual plates.
- Distribute the tuna, eggs, tomatoes, green beans, cucumber, olives, red onion, and potatoes over the greens.
- Drizzle the vinaigrette evenly over the salad.
- Toss gently if desired, or serve arranged for a traditional presentation.
- Garnish with additional oregano or fresh parsley before serving.
Servings
4 servings
Nutritional Information (Per Serving)
- Calories: 320
- Protein: 25g
- Fat: 14g
- Carbohydrates: 22g
- Fiber: 4g
- Sugar: 4g
- Sodium: 420mg
Benefits
- High in lean protein to support muscle health and satiety.
- Provides heart-healthy fats from olive oil and olives.
- Rich in vitamins, minerals, and antioxidants from fresh vegetables.
- Contains fiber to support healthy digestion.
- Suitable for meal prep and balanced eating plans.
Recipe Notes
- Tuna packed in water keeps the salad lighter, while tuna in olive oil adds extra richness.
- Fresh green beans offer the best texture, but frozen green beans can be used.
- For authentic flavor, use high-quality olives and extra-virgin olive oil.
Tips
- Chill the salad ingredients before assembling for a refreshing meal.
- Cook potatoes until just tender to prevent them from becoming mushy.
- Add capers for extra Mediterranean flavor.
- Prepare the dressing ahead of time and refrigerate until needed.
Q&A
Q: Can I make this salad ahead of time?
A: Yes, prepare the ingredients in advance and store the dressing separately until serving.
Q: Can I substitute the tuna?
A: Absolutely. Grilled salmon, chicken breast, or chickpeas work well as alternatives.
Q: Is this salad gluten-free?
A: Yes, all ingredients are naturally gluten-free.
Q: How long will leftovers keep?
A: Store leftovers in an airtight container in the refrigerator for up to 2 days for the best quality.