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Salmon Nicoise
This healthy salad uses tinned salmon but of course you could use freshly cooked salmon.
What you need
- 2 medium eggs
- 75 g fine green beans, trimmed and cut into 2 1/2 cm lengths
- 1 head chicory, trimmed and separated into leaves
- 1 head small lollo blondo lettuce, trimmed and torn into bite sized pieces
- 75 g cherry tomatoes, wiped
- 1 small red onion, peeled and sliced
- 15 g pitted black olives
- 15 g pitted green olives
- 50 g canned anchovy fillets, drained and halved lengthways
- 425 g canned pink salmon, drained well and flaked
- 60 ml ready-made french dressing
Method
Place the eggs in a pan of boiling water and boil for 10 min.
Meanwhile, place the beans in a small pan of boiling water and boil for 4-5 min or until tender.
Remove eggs and drain beans thoroughly. Cool both under cold running water.
Arrange the chicory and lettuce on serving plates. Add the tomatoes, onion and olives.
Shell and quarter the eggs. Scatter over the salad with the beans, anchovy fillets and salmon flakes.
Drizzle over the dressing. Serve well chilled.
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Preparation 15 minutes Cook 10 minutes Total 25 minutes -
Energy 308 kcal/serving Fat 6.11 g/serving Carbohydrates 27.18 g/serving Glycaemic Index 5 Glycaemic Load 0.39 
Serving suggestion
Garnish with sprigs of fresh basil. Serve with warm Ciabatta.
Cook's tip
If preferred the chicory can be replaced with a little gem lettuce if you find the flavour too strong.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1290 | 458 | 10475 | 8350 |
| Energy (kcal) | 308 | 109 | 2500 | 2000 |
| Protein (g) | 28.7 | 10.2 | ||
| Carbohydrate (g) | 9.53 | 3.38 | 345 | 275 |
| Fat (g) | 17.2 | 6.11 | 95 | 70 |
| Fat (saturated) (g) | 4.19 | 1.49 | ||
| Fibre (g) | 2.40 | 0.85 | ||
| Sodium (mg) | 1352 | 480 | ||
| Salt (equivalent) (g) | 3.38 | 1.20 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 149 | 53.2 | 800 |
| Vitamin B-12 (µg) | 4.97 | 1.77 | 1 |
| Vitamin B-6 (mg) | 0.46 | 0.16 | 2 |
| Vitamin C (mg) | 12.1 | 4.30 | 60 |
| Vitamin D (µg) | 888 | 315 | 266 |
| Vitamin E (mg) | 4.18 | 1.48 | 10 |
| Zinc (mg) | 1.75 | 0.62 | 15 |
| Calcium (mg) | 300 | 106 | 800 |
| Folate (mcg) | 78.4 | 27.8 | 200 |
| Iron (mg) | 2.58 | 0.92 | 14 |
| Magnesium (mg) | 62.9 | 22.4 | 300 |
| Niacin (mg) | 9.81 | 3.48 | 18 |
| Pantothenic acid (mg) | 1.18 | 0.42 | 6 |
| Riboflavin (mg) | 0.42 | 0.15 | 1.6 |
| Phosphorous (mg) | 452 | 160 | 800 |
| Thiamin (mg) | 0.12 | 0.04 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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