Tuna Nicoise Salad
Classic French composed salad with seared tuna, eggs, and green beans.
About This Recipe
This protein-loaded Nicoise salad features thick slices of seared fresh tuna steak atop a bed of crisp green beans, boiled new potatoes, ripe tomatoes, Nicoise olives, and soft-boiled eggs — all dressed in a tangy Dijon vinaigrette. It is a meal in itself, elegant enough for entertaining yet practical enough for weekly meal prep, delivering exceptional protein with every colourful forkful.
Ingredients
Serves 2
- 2fresh tuna steaks (150 g each)
- 4 largeeggs
- 200 ggreen beans, trimmed
- 200 gbaby new potatoes, halved
- 100 gcherry tomatoes, halved
- 50 gNicoise or Kalamata olives
- 2 tbspextra-virgin olive oil
- 1 tbspDijon mustard
- 1 tbspred wine vinegar
- 1 tbsplemon juice
Instructions
- 1
Cook the components
Boil new potatoes in salted water for 12-15 minutes until tender. Add green beans for the last 3 minutes. Drain and refresh in cold water. Boil eggs for 7 minutes, cool in ice water, peel, and halve.
- 2
Sear the tuna
Season tuna steaks with salt and pepper. Heat a dry griddle pan over high heat. Sear tuna for 1.5-2 minutes per side for rare, or 3 minutes for medium. Rest for 2 minutes, then slice thickly.
- 3
Make the dressing
Whisk olive oil, Dijon mustard, red wine vinegar, and lemon juice together. Season with salt and pepper.
- 4
Assemble
Arrange potatoes, green beans, tomatoes, olives, and egg halves on plates. Top with sliced tuna. Drizzle with the Dijon vinaigrette.
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Pro Tips
- →
Do not overcook the tuna — it should be pink in the centre for the best flavour and texture.
- →
Make the dressing in advance and shake well before using.
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Taste and adjust salt at the very end — flavors concentrate as liquids reduce, and a final pinch of flaky salt sharpens the whole dish.
- →
Mise en place pays for itself: chop, measure and pre-mix everything before the heat goes on, especially for any step that moves fast.
Variations
- •
Use canned tuna in olive oil for a quicker, more budget-friendly version.
- •
Add anchovy fillets and capers for a more traditional Nicoise.
- •
Vegetarian: swap the protein for roasted king oyster mushrooms, smoked tofu or cooked chickpeas — adjust seasoning slightly upward to compensate.
- •
Spicier: add a finely chopped fresh chile or a teaspoon of crushed Aleppo/Urfa pepper to the aromatics for warm, layered heat instead of a single sharp hit.
Storage
Store components separately and assemble fresh. Dressing keeps refrigerated up to 5 days. Cooked tuna keeps 1 day.
History & Origin
Tuna Nicoise Salad is drawing on classical French technique where method and timing matter as much as ingredients. Regional variations are the rule rather than the exception — neighboring villages, families and even individual cooks adapt the dish to what's in the pantry and what's in season, which is why no two versions taste exactly alike and why the recipe has stayed alive for so long.
Frequently Asked Questions
Can I make this ahead of time?
Yes — most of the components can be prepared up to a day in advance and refrigerated separately. Reheat gently and assemble just before serving so textures stay distinct.
What can I substitute if I don't have all the ingredients?
Stay close to the role each ingredient plays: swap aromatics for similar ones (shallot for onion, lime for lemon), and keep the fat-acid-salt balance intact. Spice blends can usually be approximated with what's in the cupboard.
How do I know it's authentic?
Authenticity sits on a spectrum — what matters more is honoring the technique and balance of flavors. If the dish tastes harmonious and respects how cooks in its home region would build it, you're on solid ground.
Why didn't mine turn out as expected?
The two most common issues are under-seasoning and rushing the heat. Taste as you go, season in layers, and give aromatics and proteins the time they need to develop color and depth before moving on.
Nutrition Facts
Per serving (400g / 14.1 oz) · 2 servings total
Time Summary
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