Griddled tuna kinda niçoise salad

Tuna Nicoise Salad

Serves 4

  • For the salad

  • 350 g mixed green and yellow beans

  • ½ baguette

  • 12 black olives, (stone in)

  • 3 ripe mixed-colour tomatoes

  • 1 romaine lettuce

  • 20 g feta cheese

  • 1 lemon

  • For the tuna & dressings

  • 1 big bunch fresh basil

  • 6 anchovy fillets

  • 1 lemon

  • 4 tablespoons extra virgin olive oil

  • 2 x 200 g tuna steaks, (2.5cm thick) from sustainable sources, ask your fishmonger

  • 1 tablespoon red wine vinegar

  • 1 heaped teaspoon wholegrain mustard

  • 1 teaspoon runny honey

Ingredients out • Kettle boiled • Medium lidded pan, high heat • Griddle pan, high heat • Liquidizer



START COOKING

Line the beans up and cut off the stalks, put them into the pan with a pinch of salt, then cover with boiling water and the lid • Slice the baguette into 2cm chunks and put on the griddle pan, turning when golden • Pick and reserve 10 baby sprigs of basil • Rip off the rest of the leaves and blitz them in the liquidizer with the anchovies, juice of 1 lemon, the extra virgin olive oil and a splash of water



Pour about 40% of the dressing on to a nice serving platter and put aside • Rub 10% into the tuna and season with salt and pepper • Pour the rest of the dressing into a big bowl with the vinegar, mustard and honey, then mix together • Drain the cooked beans, remove the stones from the olives, roughly chop the tomatoes, then add it all to the bowl of dressing and toss together



Put the tuna on the griddle pan and cook for 2 minutes on each side, or until blushing in the middle • Chop the lettuce into 2cm chunks, tear the toasts into croutons and arrange over a large board with the lettuce • Scatter the dressed beans, olives and tomatoes over the top • Tear each tuna steak in half and add to the dressing platter • Scatter over the reserved basil leaves, crumble over the feta and serve with lemon wedges

Nutritional Information

Griddled tuna kinda niçoise salad

With amazing homemade basil dressing

More Quick fixes recipes >
0 foodies cooked this
This is my take on the classic salad niçoise, looks really impressive and takes just 15 minutes
Serves 4
15m
Super easy
Method

Ingredients out • Kettle boiled • Medium lidded pan, high heat • Griddle pan, high heat • Liquidizer

START COOKING
Line the beans up and cut off the stalks, put them into the pan with a pinch of salt, then cover with boiling water and the lid • Slice the baguette into 2cm chunks and put on the griddle pan, turning when golden • Pick and reserve 10 baby sprigs of basil • Rip off the rest of the leaves and blitz them in the liquidizer with the anchovies, juice of 1 lemon, the extra virgin olive oil and a splash of water

Pour about 40% of the dressing on to a nice serving platter and put aside • Rub 10% into the tuna and season with salt and pepper • Pour the rest of the dressing into a big bowl with the vinegar, mustard and honey, then mix together • Drain the cooked beans, remove the stones from the olives, roughly chop the tomatoes, then add it all to the bowl of dressing and toss together

Put the tuna on the griddle pan and cook for 2 minutes on each side, or until blushing in the middle • Chop the lettuce into 2cm chunks, tear the toasts into croutons and arrange over a large board with the lettuce • Scatter the dressed beans, olives and tomatoes over the top • Tear each tuna steak in half and add to the dressing platter • Scatter over the reserved basil leaves, crumble over the feta and serve with lemon wedges

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 491
    25%
  • Carbs 37.7g
    15%
  • Sugar 8.5g 9%
  • Fat 20.9g 30%
  • Saturates 4.5g 23%
  • Protein 33.8g 75%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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