You know those days when you crave something light but still totally satisfying? That’s exactly when I whip up my Healthy Tuna Nicoise Salad with Haricots Verts. This isn’t just any salad – it’s a vibrant, protein-packed meal that comes together in 20 minutes flat. I fell in love with this French-inspired dish during a summer in Provence, where they know a thing or two about making simple ingredients shine. The fresh tuna gives you that luxurious feel, while the crisp haricots verts and jammy eggs make every bite interesting. What I love most? It’s the kind of meal that leaves you feeling nourished without weighing you down – perfect for busy weeknights or lazy weekend lunches.
Why You’ll Love This Healthy Tuna Nicoise Salad with Haricots Verts
Trust me, this isn’t just another salad—it’s a game-changer. Here’s why:
- Quick & easy: 20 minutes from fridge to table (perfect when you’re hangry!)
- Protein powerhouse: That fresh tuna gives you 30g of protein per serving—hello, post-workout fuel
- Fresh vibes only: Crisp haricots verts, juicy tomatoes, and those jammy eggs make every bite exciting
- Light but satisfying: At just 350 calories, it’s guilt-free indulgence at its finest
- Meal prep friendly: Pack components separately for an instant desk lunch upgrade
Seriously, once you try this combo, you’ll be hooked—my husband now requests it weekly!
Ingredients for Healthy Tuna Nicoise Salad with Haricots Verts
Here’s everything you’ll need to make this gorgeous salad sing. The amounts matter – I’ve tweaked them over the years to get that perfect balance of flavors and textures.
- 200g fresh tuna steak (about 1-inch thick, sliced after cooking)
- 150g haricots verts (those skinny French green beans, trimmed and blanched)
- 2 large eggs (boiled 8 minutes for that perfect jammy yolk)
- 100g cherry tomatoes (halved – I like the pop of color from mixed heirloom varieties)
- 50g black olives (Nicoise if you can find them, pitted and drained)
- 1 small red onion (about 60g, thinly sliced – soak in ice water first if you want less bite)
- 2 tbsp good olive oil (the dressing AND the tuna searing oil)
- 1 tbsp fresh lemon juice (please, not the bottled stuff!)
- Sea salt & cracked black pepper (to taste – I’m generous with both)
Ingredient Substitutions & Notes
Life happens, and sometimes you need to improvise. Here are my tried-and-true swaps:
- No fresh tuna? Use high-quality canned tuna in olive oil (drained) – no cooking needed!
- Haricots verts too fancy? Regular green beans work fine (just trim and blanch 1 minute longer).
- Not an olive fan? Try briny capers or skip them – the salad still shines.
- Onion too strong? Shallots make a milder substitute, or use scallions for crunch.
- Pro tip: Always pat your tuna very dry before searing – that’s the secret to a perfect crust!
Remember, the best version uses fresh ingredients, but the most important thing is getting this delicious salad on your plate! If you are looking for other quick, healthy meals, check out this healthy guacamole shrimp bites recipe.
How to Make Healthy Tuna Nicoise Salad with Haricots Verts
Okay, let’s make magic happen! This dish comes together fast, so I like to multitask – you’ll feel like a kitchen ninja when you nail this rhythm.
- Start your eggs: Get them boiling right away (8 minutes for perfectly jammy yolks). While they cook, prep your ice bath – this stops the cooking and makes peeling a breeze.
- Blanch those beans: Drop your trimmed haricots verts into boiling water for just 2 minutes – you want them crisp-tender. Shock them in ice water to lock in that vibrant green color.
- Sear the tuna: Pat your steak DRY (key for that golden crust!), season generously, then sear in screaming hot olive oil – 2 minutes per side for medium-rare perfection. Let it rest before slicing.
- Assemble with love: Slice your cooled eggs, arrange everything artfully on plates (I do little sections like a French bistro would), then drizzle with that simple lemon-olive oil dressing.
The whole process takes less time than waiting for takeout, and wow – the flavors are so much brighter! For more information on the health benefits of quality olive oil, you can check out resources on olive oil.
Tips for Perfect Tuna and Haricots Verts
My hard-won kitchen wisdom for this salad:
- Chill boiled eggs 10 minutes before peeling – the shells practically jump off!
- Dry tuna thoroughly with paper towels – moisture is the enemy of good searing
- Shock blanched beans in ice water immediately – keeps them crisp and bright green
- Let tuna rest 5 minutes before slicing – those juices need to redistribute
Serving Suggestions for Healthy Tuna Nicoise Salad
This salad practically begs to be served on a big platter – arrange each ingredient in its own little section like they do at Parisian cafés. I love pairing it with crusty baguette slices to sop up the lemony dressing, and a glass of crisp Sauvignon Blanc makes it feel extra special. For lunches, I’ll sometimes add a handful of buttery baby potatoes on the side – just because I’m extra like that! If you enjoy potato sides, you might like this healthy crockpot creamy potato hamburger soup.
Storage & Reheating
Here’s the deal – this salad shines brightest when served fresh, but if you must store it, keep components separate. Tuna turns sad and gray if refrigerated overnight (trust me, I learned the hard way). The haricots verts can handle a quick zap in the microwave if you must, but everything else? Just assemble right before eating. Pro tip: If meal prepping, pack everything in individual containers and toss together at work – you’ll get that just-made crispness even hours later!
Nutritional Information
Here’s the skinny on what you’re getting in each gorgeous plateful of this salad (and why I feel so good eating it!):
- 350 calories – light but totally satisfying
- 30g protein – thanks to that amazing tuna!
- 12g carbs – mostly from those fresh veggies
- 18g healthy fats – olive oil does the body good
Note: Values vary slightly based on ingredient brands and exact portions – but you get the delicious, nutritious picture!
FAQs About Healthy Tuna Nicoise Salad with Haricots Verts
Can I use canned tuna instead of fresh?
Absolutely! Just drain good-quality tuna packed in olive oil. Flake it over the salad – no cooking needed. (Though fresh seared tuna gives that fancy bistro feel!)
How do I make this salad ahead?
Prep components separately – boil eggs, blanch beans, slice veg. Store everything in airtight containers. Assemble right before eating to keep textures perfect.
What’s the best way to cook tuna for salads?
Pat it dry, season well, then sear 2 minutes per side in screaming hot oil. Let rest 5 minutes before slicing – keeps it juicy!
Can I substitute regular green beans?
Yes! Just blanch them 3 minutes instead of 2. The salad will still taste amazing, though haricots verts have that lovely delicate crunch.
Is there a vegetarian version?
Try grilled halloumi or chickpeas instead of tuna. You’ll miss the seafood flavor but still get great protein and texture.
20-Minute Healthy Tuna Nicoise Salad That Wows Every Time
- Total Time: 20 minutes
- Yield: 2 servings
- Diet: Low Calorie
Description
A fresh and healthy tuna nicoise salad with haricots verts, perfect for a light lunch or dinner.
Ingredients
- 200g fresh tuna steak
- 150g haricots verts
- 2 eggs
- 100g cherry tomatoes
- 50g black olives
- 1 small red onion
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Boil the eggs for 8 minutes, then cool and slice.
- Blanch the haricots verts in boiling water for 2 minutes, then drain.
- Season the tuna with salt and pepper, then sear for 2 minutes per side.
- Slice the tuna and arrange on a plate with haricots verts, eggs, tomatoes, olives, and onion.
- Drizzle with olive oil and lemon juice before serving.
Notes
- Use fresh tuna for best results.
- Adjust seasoning to your taste.
- Serve immediately for optimal freshness.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Boiling, Searing
- Cuisine: French