High-protein tuna Niçoise salad

High-protein tuna Niçoise salad with tuna, eggs, potatoes, green beans, tomatoes and olives – hearty, Mediterranean and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 480 kcal per serving
• Protein: 38 g
• Fat: 22 g
• Carbs: 28 g

Ingredients

• 2 tins of tuna (in spring water or olive oil)
• 200 g potatoes
• 150 g green beans
• 4 organic eggs
• 100 g cherry tomatoes
• 50 g olives
• 2 tbsp olive oil
• 1 tbsp vinegar
• 1 tsp Dijon mustard
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: saucepan · chopping board · knife · sieve

1. Boil the potatoes in salted water until cooked, drain, let them steam dry briefly and halve them.
2. Trim the green beans, blanch them in boiling salted water until tender-crisp and refresh in cold water so they keep their colour.
3. Boil the eggs until the yolks are just set but still soft, refresh in cold water, peel and halve. Halve the cherry tomatoes too.
4. For the dressing, whisk the olive oil with the vinegar, Dijon mustard, salt and pepper until smooth.
5. Arrange the potatoes, green beans, cherry tomatoes and olives on plates. Top with the tuna and add the eggs.
6. To serve, pour the vinaigrette over the salad and tuck in straight away.

Good to know

This salad is a proper meal but stays light. I like that it's uncomplicated and still tastes like real food.

Swaps

Tuna → wild salmon (more omega-3 fatty acids); potatoes → waxy sweet potatoes (more beta-carotene); eggs → more green beans (more fibre); red wine vinegar → lemon juice (provides vitamin C and fresh acidity)

Allergens

Contains fish, egg and mustard; good for children if the eggs are cooked right through. In pregnancy, hard-boil the eggs and only eat tuna occasionally because of mercury.

Dairy-free recipes