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Salad nicoise
A classic French salad.
What you need
- 225 g fine green beans, trimmed, halved and blanched
- 225 g baby new potatoes
- 200 g canned tuna, drained
- 3 ripe tomatoes, quarterned
- 2 eggs, hard boiled, peelded and quartered
- 8 anchovy fillets, halved and split lengthways
- 6 tsp capers, rinsed and drained
- 2 little gem lettuces, washed and separated into leaves
- 15 pitted black olives
- for the dressing
- 90 ml extra virgin olive oil
- 6 tsp white wine vinegar
- 1 clove garlic, crushed
- 3 tsp dijon mustard
- 1/2 tsp caster sugar
- 3 tsp chopped fresh parsley
- seasoning
Method
Cook the beans in boiling water for 1 min. Drain. Set aside.
Halve the potatoes. Cook in boiling, salted water until tender. Drain. Allow to cool.
Whisk dressing ingredients together until well combined.
Flake the tuna into large chunks. Place in a bowl with the beans, potatoes, tomatoes, eggs, anchovies and capers.
Pour over the dressing and toss together.
To serve: Spoon tuna mixture over the lettuce leaves.
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Preparation 30 minutes Total 30 minutes -
Energy 419 kcal/serving Fat 6.46 g/serving Carbohydrates 90.28 g/serving Glycaemic Index 28 Glycaemic Load 6.48 
Serving suggestion
French bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1753 | 425 | 10475 | 8350 |
| Energy (kcal) | 419 | 101 | 2500 | 2000 |
| Protein (g) | 24.0 | 5.81 | ||
| Carbohydrate (g) | 26.1 | 6.32 | 345 | 275 |
| Fat (g) | 26.6 | 6.46 | 95 | 70 |
| Fat (saturated) (g) | 4.10 | 0.99 | ||
| Fibre (g) | 5.37 | 1.30 | ||
| Sodium (mg) | 820 | 199 | ||
| Salt (equivalent) (g) | 2.05 | 0.50 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 239 | 58.2 | 800 |
| Vitamin B-12 (µg) | 1.98 | 0.48 | 1 |
| Vitamin B-6 (mg) | 0.56 | 0.14 | 2 |
| Vitamin C (mg) | 53.0 | 12.8 | 60 |
| Vitamin D (µg) | 15.3 | 3.70 | 266 |
| Vitamin E (mg) | 4.86 | 1.18 | 10 |
| Zinc (mg) | 1.55 | 0.38 | 15 |
| Calcium (mg) | 98.6 | 23.9 | 800 |
| Folate (mcg) | 91.4 | 22.2 | 200 |
| Iron (mg) | 4.38 | 1.06 | 14 |
| Magnesium (mg) | 74.4 | 18.1 | 300 |
| Niacin (mg) | 11.4 | 2.77 | 18 |
| Pantothenic acid (mg) | 1.12 | 0.27 | 6 |
| Riboflavin (mg) | 0.35 | 0.09 | 1.6 |
| Phosphorous (mg) | 257 | 62.4 | 800 |
| Thiamin (mg) | 0.24 | 0.06 | 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 seasoning 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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