400 Calorie Series: Tuna Nicoise

Two nights ago, I had lovely dreams that Adam and I were back in Nice, swanning about in the sea. Last night, to try and transport myself back to France, I picked up some beautiful tuna steaks to recreate that quintessentially French salad, the Tuna Nicoise.

We had countless Nicoise salads during our travels, but it never looked the same twice. General pick and mix ingredients are tuna, egg, tomato, anchovy, potato, tomato, artichoke, beans and olives – you can’t go wrong really. I think even Homer “You don’t win friends with salad” Simpson would approve!

For my Nicoise, I simply used what was in the fridge and tallied up the calories on My Fitness Pal. My version has 399 calories per serve, based on each Tuna steak weighing 200 grams.

Boring stuff out of the way, here’s what you’ll need:

Fresh and simple ingredients are the key to Nicoise Salad

2 tuna steaks
2 eggs
Half a punnet cherry tomatoes
4 small chat potatoes
140g green beans
8 Olives
Handful of rocket leaves

1/2 lemon juice
1T wholegrain mustard
1T olive oil
1t brown sugar

What to do

1. Hardboil and remove shell from two eggs. My method is to start the eggs in a saucepan of cold water. Once the water starts boiling, for a hard boiled egg, leave for 6 minutes (soft boiled eggs – 3 minutes). Run the eggs under cold water after the cooking time, this stops that yuck grey ring forming around the yolk.
2. Meanwhile, boil potatoes for 12 minutes. During the last 3 minutes of cooking time, add the green beans
3. Make the dressing by mixing the ingredients together in a jar
4. Heat up a frypan (you could also use a BBQ grill) to high. Spray the tuna with cooking spray and cook tuna in the pan for 2 minutes on either side.
5. Let the tuna rest (it’s hard work in a frypan) while you assemble it’s salady bed – rocket, cherry tomatoes, olives, potatoes, green beans and hardboiled eggs
6. Serve tuna on salad, drizzled with the mustard and lemon dressing

Viola! Bon appetit!

That, my friends, is a Win. I’d love to know what your favourite salad is?


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