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Home » Niçoise Salad

Niçoise Salad

April 13, 2012 by Debi 10 Comments

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Island Trollers Niçoise Salad with Niçoise Salad Vinaigrette Dressing is a thing of beauty and health. Filled with delicious vegetables, olives, and fresh albacore tuna, this is perfect for summer dining. And this salad recipe is one of many delicious ones you’ll find here on Life Currents that you’ll want in your recipe box.

I have been sent product from Island Trollers to facilitate this post, however, all opinions are my own.

Island Trollers Albacore Tuna Niçoise Salad s #albacore #tuna #salad healthy light yummy

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This post may contain affiliate links. Life Currents participates in different affiliate programs. As an Amazon Associate I earn from qualifying purchases. For more information see here.

Please let me know if you have any questions about this recipe. I read all the comments myself and I try to help as soon as I can. I have readers from all levels of comfort and experience in the kitchen on my site, and I’ve tried to answer some of your questions already in the post. But if I’ve missed anything, please feel free to leave a comment and ask.

Albacore tuna

My Island Trollers Niçoise Salad story:  I’ve been hording. Hording my stash of Island Trollers Tuna. Somewhere in my mind I thought that the Island Trollers tuna is so tasty I want to keep it forever. That way, I’ll always have it. Because it’s so yummy that I just want to keep it around.

Island Trollers

But, it dawned on me, that if I never eat it, I’ll never get to enjoy it. And, it struck me, DUH! I need to eat that tasty goodness and enjoy it. Opening up a new can this week was like discovering again how juicy and how fresh their tuna is.

How delicious. Healthy. How… oh, sorry, I’m drooling. The fresh ocean flavor along with the meaty texture of the tuna, was like a wake-up call. I can’t believe that I had let that much time pass since enjoying some of their tuna.

If you’ve been reading my blog for a while, you’ve heard me talk about how much I love their tuna.

It’s cooked once in the can (not twice like most super-market tuna). It’s fresh. Juicy. With beautiful big chunks of tuna. And, if you’ve been reading my blog for a while, you’ve probably wondered what it tastes like.

All I can say is that you really NEED to try it for yourself. In fact, go buy some now. Now! Now! Go. Don’t bother to read any more. Go, eat, enjoy! (but come back after you’ve placed your order) 😉

Whew, now that I’ve gotten that off my chest, I feel much better. Onto the Niçoise salad.

Island Trollers Albacore Tuna Niçoise Salad Life Currents #albacore #tuna #salad healthy light yummy French

Niçoise Salad

Many years ago I worked in a small French café, where I learned about French foods like croque-monsieur (a hot ham and cheese sandwich), croissants (which are not the same as crescent rolls), pain-perdu (French toast), and about Salad Niçoise.

A Salad Niçoise is a fresh healthy mixed salad with lots of veggies topped with tuna and Niçoise olives. It usually has haricot verts (or green beans) and is topped with vinaigrette. After those main elements, there are many variations.

My version is adapted from one of my culinary heroes, Jacques Pepin. (I adore him!).  And, this salad fits perfectly with my current healthy eating.

Island Trollers Albacore Tuna Niçoise Salad https://lifecurrentsblog.com Life Currents #albacore #tuna #salad healthy light yummy French
The vegan version of the Niçoise Salad (before adding the crowning touch of the tuna). You could also add some lentils to the vegan version.

Bright fresh flavors

The Niçoise salad is a natural fit for Island Trollers Tuna because of all the fresh bright flavors of the veggies and the tuna. I chose the tuna with capers because capers are such a large part of French cooking. But, really any of their tunas would be great in this. I think I’ll try it with the garlic tuna next time.

A Niçoise salad takes a bit of prep work. But, the really nice thing about it is that it can all be made ahead and kept in the fridge until you’re ready to eat.

Then, it’s just a few simple assembly steps and you have a delicious, healthy meal.

This would be great to take to a family picnic or as a light meal in the summer. It would also be great if you’re having company for dinner, because you could do all the prep-work before the guests arrive.

Island Trollers Albacore Tuna Niçoise Salad Life Currents #albacore #tuna #salad healthy light yummy French

Island Trollers Albacore Tuna Niçoise Salad https://lifecurrentsblog.com Life Currents #albacore #tuna #salad healthy light yummy French dressing vinaigrette
The light pink color of the dressing goes well with the pink of the tuna
Island Trollers Albacore Tuna Niçoise Salad https://lifecurrentsblog.com Life Currents #albacore #tuna #salad healthy light yummy French

history

*For those of you who are new to my blog, I don’t work for Island Trollers, I just adore them! I did get some tuna from them in exchange for writing some recipes. But, I do it because I love them, not because they pay me. Here’s where I talk about experiencing the tuna and how I got to know them.

Island Trollers Niçoise Salad

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Niçoise Salad Recipe

looking down on a white plate filled with Niçoise Salad, lots of veggies, tuna, olives, and topped with dressing.

Niçoise Salad

Debi
Bright and fresh vegetables with tuna in a beautiful salad topped with Vinaigrette Dressing.
5 from 1 vote
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Prep Time 40 minutes mins
Cook Time 40 minutes mins
Total Time 1 hour hr 20 minutes mins
Course Main Course, Salad
Cuisine American, French
Servings 4 servings
Calories 309 kcal

Ingredients
  

Salad:

  • ¾ pound asparagus
  • ¾ pound small red potatoes
  • ¾ pound green beans tips and strings snapped off
  • 1 yellow pepper cut into julienne strips
  • 1 red pepper cut into julienne strips
  • ¼ cup Niçoise or black oil-cured olives
  • 1 7.5 oz can Island Trollers Tuna broken into large chunks
  • About 1 dozen red lettuce leaves
  • Fresh thyme leaves

Vinaigrette Dressing

  • 3 cloves garlic peeled crushed
  • 3 tablespoons red-wine vinegar
  • 3 tablespoons extra-virgin olive oil
  • ½ teaspoon freshly ground pepper
  • 1 tablespoon fresh thyme leaves

Instructions
 

Prepare salad:

  • To prepare asparagus, preheat the oven to 400° F. The woody root end of the asparagus needs to be snapped off before cooking. Take the end of the asparagus between your thumb and forefinger and bend until it breaks; the asparagus breaks (or snaps) where the woody part ends and the fresh delicious juicy asparagus begins.
  • Drizzle a small amount of oil in a 13×9-inch baking pan. Place trimmed asparagus in the pan, sprinkle with salt and pepper, and drizzle with oil. Roll the asparagus back and forth to coat them with the oil. Bake in the 400° oven for about 15 minutes, or until the asparagus is bright green and tender when pierced with a fork. Set aside.
  • Place whole (or cut in half if they are larger in size) potatoes in a saucepan, cover with cool water and bring the water to a boil over high heat. Cover, reduce the heat to low and boil gently for 15 to 25 minutes, until the potatoes are tender but still firm when pierced with a fork. Drain off the water and set the potatoes aside until cool enough to handle.
  • Bring about 1 ½ cups of water to a boil in a smaller saucepan. Add the beans, cover and return to a boil. Boil over high heat for 3 to 4 minutes for haricot verts and up to 7 minutes for larger beans, or until just tender but slightly firm to the bite. Drain and run under cool water for a few seconds or dunk in an ice water bath to stop the cooking and preserve the bright green color.
  • Cut the peppers through the pleats, remove and discard the seeds. Pile up the peeled pepper wedges and cut them into thin julienne strips.
  • To serve, line a large platter with lettuce leaves. Place the asparagus, potatoes, beans, peppers, and olives to the platter and drizzle with dressing. Mound the tuna into the middle of the Niçoise salad, and sprinkle with additional thyme leaves. Serve immediately.

Prepare dressing:

  • To prepare the dressing, mix all dressing ingredients together or shake in a small jar with a tight-fitting lid.

Nutrition

Calories: 309kcalCarbohydrates: 28gProtein: 20gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 25mgSodium: 384mgPotassium: 1038mgFiber: 7gSugar: 7gVitamin A: 2357IUVitamin C: 119mgCalcium: 92mgIron: 5mg

Nutritional information is based on third-party calculations, and should be considered estimates. Actual nutritional content will vary based on brands used, measuring methods, portion sizes, and more.

Keyword nicoise, tuna, vegetables
Tried this recipe?Mention @LifeCurrents or tag #LifeCurrents!

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Filed Under: Lunch, Main Dish, Salads, Seafood Tagged With: asparagus, Cooking, fish, Food, green beans, healthy, ingredients, island trollers, potato, recipe, salad, seafood, tuna, vinegar

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about debi

ABOUT DEBI

Hello! I’m Debi, the girl behind Life Currents where I write about mainly healthy vegetarian dishes. My husband eats meat, so occasionally I share some of his dishes as well. And, I’ll share tasty treats and projects that we do. Read more...

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Reader Interactions

Comments

  1. Dave Wayland

    April 13, 2012 at 3:23 pm

    Well, your inspired plea lead me to order a gift pack from Island Trollers. Now I can enjoy the Tunaie (sp?) goodness as well.

  2. ella @ lifeologia

    April 13, 2012 at 3:26 pm

    Loving this dish!
    Thanks for sharing at the Potluck ;D
    Have a great weekend. xo

  3. angie

    April 13, 2012 at 4:12 pm

    this looks healthy and delish! off to check out that tuna now 🙂 Thank you for linking up with me!

  4. Martha @ Simple Nourished Living

    April 16, 2012 at 8:40 am

    I love nicoise salad and yours looks divine!!

  5. Marie Hui

    April 17, 2012 at 9:46 am

    This is awesome! You made me gather all the ingredients for our dinner tonight. YUM!! Love your photography too 🙂

  6. Katherines corner

    April 17, 2012 at 7:40 pm

    another delicious recipe. Thank you so much for always sharing so much yummy! Thank you for linking up to the Thursday hop. Sorry I’m behind in saying thank you. My Monday post will explain my delay.Hope to see you again this Thursday. xo

  7. GiGi Eats Celebrities

    April 18, 2012 at 8:44 pm

    MY FAVORITE recipe in the entire world!!! I adore this combination! Makes my mouth water!! lol

  8. KG

    April 19, 2012 at 11:29 am

    This dish looks really delish! I would love to try it. Will let you know how it tastes when I do. 🙂

  9. Debbie @ Easy Natural Food

    June 22, 2012 at 8:50 am

    Great salad, and that tuna sounds so good….I remember reading a recipe of yours before with that tuna in it. Thanks for sharing this with Summer Salad Sundays, look forward to seeing you again soon!

  10. GiGi Eats Celebrities

    July 31, 2012 at 9:13 pm

    MY FAVORITE salad on planet earth! 🙂 That tuna sounds amazing, never tried it before! 🙂 I always use Tonnino because I am a sucker for Ventresca, but that doesn’t mean I won’t try this deliciousness, the Tuna + Capers sounds intriguing!

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Hello! I’m Debi, the girl behind Life Currents where I write about mainly healthy vegetarian dishes. My husband eats meat, so occasionally I share some of his dishes as well. And, I’ll share tasty treats and projects that we do. Read More >>>

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