Salad Niçoise
Salad Niçoise - The classic salad of the Côte d'Azur
Healthy, because
Even smarter
Nutritional values
This satisfying salad is not only an eye-catcher at southern French restaurants but also at home. This dish provides a lot of vitamin D which is especially helpful during winter months with little sunshine, where the supply of this "sun vitamin" is often insufficient.
Even though tuna is extremely healthy, you should not eat it every day, because the fish stocks are threatened and the fishing methods can cause unwanted by-catch.
(Percentage of daily recommendation)
| Calorie | 526 cal. | (25 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 51.4 μg | (86 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 25.2 μg | (56 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 888 mg | (22 %) | ||
| Calcium | 184 mg | (18 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 271 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 small garlic clove
- 1 small shallot
- 2 Tbsps White vinegar
- 1 heaping Tbsp Dijon mustard
- 4 Tbsps olive oil
- 1 Tbsp Caper
- 2 eggs
- 5 ozs fine green Beans (haricots verts)
- salt
- 1 red onion
- 2 Tomatoes
- 7 ozs canned Tuna
- 1 Romaine lettuce
- 4 ozs Baby greens
- peppers
- 2 ozs small black olives (pitted)
- 3 sprigs Chervil
Kitchen utensils
Preparation steps
Peel the garlic and shallot and very finely chop.
For the vinaigrette, whisk together garlic,shallots, vinegar and mustard. Slowly whisk in olive oil.
Coarsely chop the capers and stir into vinaigrette. Let stand for 15 minutes.
Place eggs in a small pot of boiling water and cook for 8 minutes (hard-boil). Remove eggs and rinse with cold water.
Rinse the beans and cook in a pot of boiling salted water until tender, about 10 minutes. Drain, rinse with cold water and drain again.
Peel and thinly slice the onion. Rinse tomatoes and cut out stems, then cut into quarters. Peel the eggs and cut into wedges.
Drain the tuna well.
Rinse salad greens and spin dry, tear into bite-sized pieces and place in a bowl. Season vinaigrette with salt and pepper. Toss half of the vinaigrette with the salad.
Place onion, tomatoes, eggs and green beans on the salad. Flake the tuna and scatter over salad along with olives. Drizzle with remaining vinaigrette. Rinse parsley, shake dry and pluck leaves. Garnish salad with parsley and serve immediately.
