Classic French Tuna Niçoise Salad (Healthy Dinner)

Ingredients

• 120 ml (½ cup)extra-virgin olive oil
• 45 ml (3 tablespoons)red wine vinegar
• 15 ml (1 tablespoon)fresh lemon juice
• 10 ml (2 teaspoons)Dijon mustard
• 1 smallshallot, very finely minced
• 1 clovegarlic, minced or grated
• 2.5 ml (½ teaspoon)kosher salt
• 1.25 ml (¼ teaspoon)freshly cracked black pepper
• 454 g (1 pound)new potatoes or fingerling potatoes, scrubbed and halved
• 227 g (8 ounces)haricots verts (French green beans), trimmed
• 4 largeeggs
• 1 headBoston or Bibb lettuce, leaves separated, washed and dried
• 2 cans, 142 g (5 ounces) eachhigh-quality solid light tuna packed in olive oil, drained
• 473 ml (1 pint)cherry tomatoes, halved
• 120 ml (½ cup)Niçoise or Kalamata olives, pitted
• ½red onion, thinly sliced
• 4–6anchovy fillets packed in oil (optional)
• To tastefresh parsley or chives, for garnish

Instructions

1. 1

   Mix the vinaigrette

   In a small bowl or a glass jar with a tight-fitting lid, combine the olive oil, red wine vinegar, lemon juice, Dijon mustard, shallot and garlic. Add the salt and pepper, then whisk vigorously or shake the jar until the dressing is creamy and emulsified. Set aside.

2. 2

   Cook the potatoes

   Put the halved potatoes in a medium pot and cover them with cold, salted water. Bring to the boil and cook for 10–15 minutes, until just tender. Drain well and toss the potatoes while warm with 2 tablespoons of the vinaigrette.

3. 3

   Boil the eggs

   Bring another small pot of water to a rolling boil. Carefully lower in the eggs and cook for 7 minutes for jammy yolks or 10 minutes for hard-boiled yolks. Transfer them straight to a bowl of ice water; when cool, peel and halve them.

4. 4

   Blanch the beans

   Bring a pot of salted water to the boil and prepare a large bowl of ice water. Cook the haricots verts in the boiling water for 2–3 minutes, until bright green and crisp-tender. Transfer them immediately to the ice bath, then drain well once cool.

5. 5

   Arrange the salad

   Spread the lettuce leaves over a large platter. Arrange the dressed potatoes, green beans, halved cherry tomatoes and sliced red onion in separate sections.

6. 6

   Add the toppings

   Break the tuna into large chunks and arrange it over the salad. Place the halved eggs around the platter and add the anchovy fillets, if using. Scatter the olives across the salad.

7. 7

   Dress and serve

   Just before serving, drizzle the remaining vinaigrette over the platter. Garnish with fresh parsley or chives and serve immediately.

What is a Niçoise salad?

Salade niçoise is associated with Nice in the south of France, where local produce and Mediterranean flavours shape the dish. Tuna, eggs, vegetables and olives make this version a filling meal rather than a side salad.

Platter style: The ingredients are arranged in distinct sections, keeping their colours and textures visible. A punchy vinaigrette ties the components together at the table.

Nutrition and macros by portion

The nutrition label shows one serving as written: 650 calories, 33g protein, 37g carbs, 40g fat.

The potatoes and vegetables supply most of the carbohydrates, while olive oil in the vinaigrette and tuna carries much of the fat. Tuna and eggs contribute most of the protein, with olives and optional anchovies adding further fat and salt. For a balanced plate, serve a generous share of lettuce and vegetables alongside the potatoes and protein.

Why dress the potatoes warm?

Warm potatoes: Tossing them with a little vinaigrette after draining helps them take on its flavour. They also have time to cool slightly while you prepare the other ingredients.

Small potatoes: New or fingerling potatoes hold their shape when halved and cooked until just tender. Check them near the end of the cooking time so they do not become waterlogged.

Getting the eggs and beans right

Eggs: Seven minutes gives the yolks a softer, jammy centre, while 10 minutes makes them hard-boiled. Cooling them promptly in ice water stops the cooking and makes them easier to handle.

Green beans: Keep the blanching to 2–3 minutes so the beans stay crisp-tender. The ice bath quickly cools them and helps preserve their bright colour.

Building a balanced platter

Lettuce base: Dry the washed leaves well so the dressing clings rather than pooling at the bottom. Arrange the potatoes and other toppings in separate sections for an easy-to-serve presentation.

Tuna and olives: Break the tuna into large pieces to keep it from disappearing among the vegetables. Olives and optional anchovies add salty, savoury notes, so taste the dressing before adding extra salt.

The vinaigrette makes the link

Emulsifying: Whisk the oil, vinegar, lemon and mustard vigorously, or shake them together in a sealed jar, until the mixture looks creamy. The mustard helps the dressing come together.

Timing: Dress the potatoes while warm, but save the remaining vinaigrette for just before serving. This keeps the lettuce from wilting while letting the flavours come together.

What to serve with it

For a complete dinner, serve the platter on its own or alongside crusty bread to catch any dressing. A simple green salad is another option if you want a lighter accompaniment.

Serve promptly once dressed, especially if the platter includes lettuce. If preparing ahead, keep the components separate and assemble them close to mealtime.

Recipe notes & tips

• Shake the dressing in a jar if you want to emulsify it without a whisk.
• Cut the potatoes into similarly sized halves so they cook at the same rate.
• Have the bowl of ice water ready before blanching the beans.
• Drain the tuna well so excess oil does not weigh down the salad.
• Add the anchovies only if you enjoy their pronounced salty flavour.
• Wait until just before serving to dress the lettuce.

Variations

• Use fresh tuna: Sear tuna steaks and slice them into pieces for a different topping.
• Choose a softer yolk: Cook the eggs for 7 minutes and chill them promptly.
• Swap the olives: Use Kalamata olives if Niçoise olives are not available.
• Add capers: Scatter a few over the platter for another briny accent.
• Change the herbs: Garnish with parsley or chives, whichever you have to hand.

Common mistakes to avoid

• Overcooking the potatoes: Check them from 10 minutes and drain once just tender.
• Skipping the ice bath: Chill the eggs and beans promptly to stop their cooking.
• Soggy lettuce: Dry the leaves thoroughly before arranging them on the platter.
• Dressing too early: Add the remaining vinaigrette just before serving to keep the lettuce crisp.
• Breaking up the tuna too finely: Leave it in large chunks so it stays distinct on the salad.

How to store

Store leftover salad in an airtight container in the fridge and eat within 1–2 days; the lettuce may soften once dressed. For best results, keep the vinaigrette and components separate until serving. Serve cold or bring the potatoes and eggs briefly towards room temperature; reheating the assembled salad is not recommended.

Frequently asked questions