French Salade Niçoise (Nicoise Salad)
Traditional Salade Niçoise is a vibrant French salad of tuna, eggs, potatoes, olives, and crisp vegetables dressed in a sharp olive oil and mustard vinaigrette, offering a perfect balance of freshness and Mediterranean flavour.
Ingredients
- 400 g new potatoes
- 200 g green beans trimmed
- 4 large free-range eggs
- 200 g cherry tomatoes halved
- 1 small red onion thinly sliced
- 12 black Niçoise olives or Kalamata if unavailable
- 200 g tuna fillet preferably fresh, or high-quality tinned in olive oil
- 1 small head of romaine or butter lettuce washed and torn
- 4 anchovy fillets optional but traditional
- 2 tbsp capers rinsed if salted
For the dressing:
- 4 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- ½ tsp sea salt
- Freshly ground black pepper
- 1 garlic clove finely minced
Instructions
- Place the new potatoes in a saucepan of cold salted water and bring to a gentle boil. Cook until tender, about 12 to 15 minutes. Drain and allow them to cool slightly before slicing into halves. This helps them hold their shape in the salad.
- In a separate pot of boiling salted water, cook the green beans for about 3 minutes until bright and crisp tender. Immediately plunge them into iced water to stop the cooking and preserve their vibrant colour. Set aside to drain well.
- Place the eggs in a saucepan of cold water, bring to a boil, then simmer gently for 8 minutes for firm yolks. Transfer to a bowl of cold water, peel once cooled, and slice into quarters. Keep aside for assembling later.
- If using fresh tuna, season lightly with salt and pepper, then sear in a hot pan with a drizzle of olive oil for about 1 to 2 minutes per side, leaving the centre slightly pink. If using tinned tuna, drain and flake gently. Avoid over-mixing to maintain texture.
- In a small bowl, whisk together olive oil, vinegar, Dijon mustard, minced garlic, salt, and pepper until emulsified. Taste and adjust seasoning to your preference. This dressing should have a sharp yet smooth balance.
- In a large serving bowl, arrange the lettuce leaves, then layer the cooled potatoes, green beans, cherry tomatoes, and red onion slices. Toss gently with half of the dressing to coat evenly without crushing the ingredients.
- Arrange the tuna, boiled eggs, anchovy fillets, olives, and capers over the salad. Take care to distribute colours evenly for a visually appealing presentation.
- Drizzle the remaining dressing over the top and grind a little extra black pepper. For a touch of brightness, add a few fresh basil leaves if available.
- For a more refreshing salad, cover and chill in the refrigerator for 10 to 15 minutes before serving. This allows the flavours to meld beautifully without dulling the texture.
- Serve Salade Niçoise immediately with crusty bread on the side. It pairs wonderfully with a chilled glass of dry rosé or sparkling water with lemon. Present it proudly as a centrepiece of Mediterranean simplicity.
Nutrition
Serving: 1Calories: 376kcalCarbohydrates: 28gProtein: 20gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gTrans Fat: 0.02gCholesterol: 184mgSodium: 797mgPotassium: 950mgFiber: 5gSugar: 5gVitamin A: 2263IUVitamin C: 41mgCalcium: 107mgIron: 4mg
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