Healthy tuna nicoise

healthy tuna nicoise

Healthy tuna nicoise

By July 20, 2013

This tuna salad takes minutes to prepare and even less time to cook. This version is fresh and healthy, full of flavour and pretty filling.

This isn't exactly a true tuna nicoise...the fact that I didn't use any eggs doesn't really help my case! I made this when I was on the 5:2 fasting diet, so I was trying to keep the calories down as much as possible. I counted it out to be around 250-300 calories. Feel free to add some sliced hard boiled eggs at the end if you like.

Tuna is a great fish because it is so meaty and you can cook it to your liking; really rare or cooked through. I would suggest trying it rare or medium rare first, the texture is so much better.

  • Prep Time : 10 minutes
  • Cook Time : 5 minutes
Nutrition facts (per portion) : 0: 300;

Ingredients

Instructions

  1. Put the lettuce, onion, olives, anchovies , beans and cherry tomatoes in a bowl together.
  2. Combine the ingredients for the dressing
  3. Drizzle some olive oil on the tuna steaks. Season with salt and pepper and rub it gently with the oil all over the fish.
  4. Heat a griddle pan to a high heat. When it is really hot, lay the tuna steaks in the pan. Cook for about 1.5 – 2 minutes on each side, depending on how pink you want it to be in the middle. 1.5 minutes will give you medium rare, depending on the thickness of the steaks.
  5. Take the steaks from the pan and put on the side to rest for a minute or so. Cut into 1 inch slices.
  6. Pour the dressing over the salad and mix it all up. If you want, keep a little bit to drizzle over the tuna later. Divide between two bowls. Lay the sliced potatoes around the sides.  Put the tuna in the middle on top of the salad.
  7. Sprinkle the basil leaves over the top, a drizzle of leftover dressing and some freshly ground black pepper. Add the slices of egg if you are using them.
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