Name: Salad nicoise
Prep time: 15 minutes
Cook time: 25 minutes
Yield: 3
Ingredients: 250g new potatoes, cut into large chunks; 100g fine beans, cooked; 1 egg, quartered; 2 tomatoes, cut into wedges; 9 pitted black olives; 3 anchovy fillets, halved lengthways; grated rind and juice 1 lemon; 2 tsp olive oil; 150g piece fresh tuna; freshly ground black pepper

A classic French recipe, tuna is a great source of protein and low in fat.

Serves

Prep

15 minutes

Cook

25 minutes

Nutritional Information:

Each 251g serving contains (excludes serving suggestion)

KCal: 194
Carbs: 15.6g
Fibre: 3.2g
Protein: 18.4g
Fat: 5.8g
(Low)
Saturates: 1.2g
(Low)
Sugars: 3.3g
(Low)
Salt: 0.74g
(Low)
Fruit/Veg Portion: 0

What makes a healthy, balanced diet?

Ingredients

250g new potatoes, cut into large chunks
100g fine beans, cooked
1 egg, quartered
2 tomatoes, cut into wedges
9 pitted black olives
3 anchovy fillets, halved lengthways
grated rind and juice 1 lemon
2 tsp olive oil
150g piece fresh tuna
freshly ground black pepper

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Method

Step 1

Boil the potatoes 15-20 minutes until just tender, then refresh in cold water to cool.

Step 2

In a bowl, toss together the potatoes, beans, egg, tomatoes, olives and anchovies. Drizzle over the lemon rind and juice, stir and set aside for 10 minutes.

Step 3

Heat a frying or griddle pan until hot, rub the oil over the tuna and sear for 2-3 minutes on each side. Allow to cool for a few minutes then cut into thick slices.

Step 4

Arrange the salad on a platter, season and top with the tuna.

Recipe tips

'At risk' groups such as infants, children, pregnant women, the elderly and those who are unwell should avoid eating ready-to-eat, cold-smoked or cured fish. Therefore, this recipe is not suitable if this applies to you.

This recipe also works well with flaked poached salmon in place of tuna.
If you don't like anchovies, add a few finely sliced sundried tomatoes instead.
You could make this with hard boiled quail's eggs, which are available ready cooked.
Seared tuna isn’t to everyone’s taste and may not be suitable, so you might want to leave it on the griddle for longer, until it's cooked through.