Nicoise Salad With Sardines & Sun-Dried Tomato Dressing

Ingredients

• 130 g (1 cup)sweet potato, diced (about ½ a medium sweet potato)
• 15 ml (1 tablespoon)olive oil
• ½ teaspoonsea salt
• 1egg
• 10–12green beans, trimmed
• 45 g (1½ cups)mixed salad leaves
• 7Kalamata olives or other black olives
• ¼red onion, thinly sliced
• 5cherry tomatoes
• 1 can (95 g drained solids)sardines in olive oil, tinned
• Juice of 1½ lemons (about 45 ml)lemon juice
• 1 clovegarlic
• 55 g (⅓ cup)sun-dried tomatoes, preferably in olive oil
• 120 ml (½ cup)extra-virgin olive oil
• ½ teaspoonsea salt
• ½ teaspoonchilli flakes or chopped chilli
• 1 teaspoonDijon or yellow mustard
• ½ teaspoonlemon zest

Instructions

1. 1

   Roast the sweet potato

   Heat the oven to 200°C (395°F). Toss the diced sweet potato with the olive oil and a few pinches of sea salt. Spread it on a baking tray, using baking parchment if desired, and roast for 20 minutes.

2. 2

   Cook the egg and beans

   Bring a saucepan of water to the boil, then add the egg and green beans. Cook the beans for 2–3 minutes, remove them and rinse. Leave the egg in the pan for another 5 minutes, then rinse it under cold water.

3. 3

   Assemble the salad

   Arrange the salad leaves on a plate. Add the roasted sweet potato, beans, halved egg, olives, red onion and cherry tomatoes. Drizzle with 2 tablespoons of dressing and finish with the sardines.

4. 4

   Blend the dressing

   Put the lemon juice, garlic, sun-dried tomatoes, extra-virgin olive oil, sea salt, chilli and mustard in a blender or food processor. Process until puréed and combined. Alternatively, finely dice the garlic and sun-dried tomatoes, then whisk them with the other dressing ingredients in a bowl. Store in a clean, airtight glass jar in the fridge for up to 10 days.

What is a Niçoise salad?

Niçoise salad comes from Nice in the south of France and is known for combining vegetables with eggs and fish. This version takes its cue from that familiar mix, using sardines in place of tuna and sweet potato instead of the more usual white potato.

The warm, roasted potato and oily fish make the salad substantial, while crisp leaves, beans and a sharp, savoury dressing keep each forkful lively.

Nutrition and macros by portion

The nutrition label shows one serving as written: 906 calories, 42g protein, 44g carbs, 63g fat.

The sweet potato and vegetables provide most of the carbohydrates, while the sardines and egg contribute protein. Much of the fat comes from the olive oil in the sardines and dressing, as well as the olives. For a more balanced plate, serve with extra salad leaves or another portion of non-starchy vegetables.

Why use sardines and sweet potato?

Sardines: Tinned sardines are ready to serve and bring a savoury richness that pairs well with lemon and olives. Keep them in larger pieces when adding them so they sit neatly on the salad.

Sweet potato: Small cubes roast within the stated 20 minutes and add a soft, sweet contrast to the salty dressing. Cutting them evenly helps them cook at the same rate.

Getting the egg and beans right

Green beans: Add them to boiling water with the egg, then take them out after 2–3 minutes and rinse. This short cooking time leaves them tender but still firm.

Egg: Let it cook for 5 minutes more after removing the beans, then cool it under cold water. Halve it once cooled so the yolk is less likely to crumble.

Making the dressing

Blending: A blender or food processor gives the sun-dried tomatoes and garlic a smooth, even texture. Scrape down the sides if pieces cling to the bowl.

By hand: Finely dice the garlic and tomatoes before whisking them with the remaining dressing ingredients. The result will be chunkier, but still coats the salad well.

Assembling for the best texture

Layering: Start with the leaves, then arrange the sweet potato, beans, egg, olives, onion and halved tomatoes over them. Adding the dressing before the sardines helps it reach the vegetables without breaking up the fish.

Serving: The recipe uses 2 tablespoons of dressing on the salad; keep any extra in its jar for another meal. Add the sardines last so they remain intact.

When to serve it

The recipe takes about 30 minutes, with the sweet potato roasting while the egg and beans cook. You can prepare the dressing during that time.

Serve the salad once the potato and egg are ready. It works as a meal on its own, or alongside crusty bread if you are not keeping the meal gluten-free.

Recipe notes & tips

• Cut the sweet potato into evenly sized cubes so the pieces roast at a similar pace.
• Use baking parchment to make the roasted potato easier to lift from the tray.
• Rinse the green beans as soon as they come out of the pan to stop them cooking further.
• Cool the egg under cold water before peeling and halving it.
• Add the dressing gradually; you may not need all of it for this serving.
• Shake or stir the stored dressing before using it again.

Variations

• Use tuna: Replace the sardines with drained tinned tuna for a more traditional fish choice.
• Add capers: Scatter a few over the salad for an extra sharp, salty note.
• Try baby potatoes: Roast diced baby potatoes in place of the sweet potato.
• Change the olives: Use green olives if you prefer a sharper, less rounded flavour.
• Make it milder: Leave out the chilli flakes or chopped chilli in the dressing.

Common mistakes to avoid

• Uneven potato cubes: They cook at different speeds; cut them to a similar size.
• Overcooked beans: They lose their bite; remove them after 2–3 minutes and rinse promptly.
• Crumbly egg: It is harder to halve while hot; cool it under cold water first.
• Lumpy dressing: Large pieces can remain; dice the ingredients finely if mixing by hand.
• Dressing the leaves too early: They can turn limp; assemble and dress just before serving.

How to store

Keep leftover dressing in a clean, airtight glass jar in the fridge for up to 10 days, as directed in the recipe. The assembled salad is best eaten straight away; store any components separately in covered containers and reheat the sweet potato before serving if preferred.

Frequently asked questions