Ingredients
- 2 fresh tuna steaks (about 150 g each), from a sustainable, pole-and-line source
- 1 tsp olive oil
- 2 eggs
- 150 g fine green beans, trimmed
- 1 little gem or butterhead lettuce, leaves separated
- 200 g ripe cherry tomatoes, halved
- ¼ cucumber, sliced
- 4 radishes, sliced
- 50 g Niçoise or black olives
- 4–6 anchovy fillets (optional)
- A few basil leaves
- 100 g cooked quinoa, buckwheat or brown rice, cooled (optional; leave out for keto)
For the dressing
- 4 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 small garlic clove, crushed
Method
- Cook the eggs: lower the eggs into boiling water and cook for 7 minutes, then cool in cold water, peel and halve.
- Cook the beans: cook the beans in boiling water for 3 minutes, then cool under cold water.
- Make the dressing: whisk the dressing ingredients and season.
- Sear the tuna: heat a griddle or frying pan until very hot. Rub the tuna with the oil and season. Sear for 1–2 minutes on each side, so it's browned outside and still pink in the middle. Rest for a minute, then slice.
- Assemble: spread the quinoa (if using) over two plates, then arrange the lettuce, beans, tomatoes, cucumber, radishes and olives on top. Top with the tuna, eggs and anchovies, drizzle with dressing and scatter with basil.
Why it's good for you: A complete, balanced meal on a plate: tuna and eggs provide high-quality protein, vitamin D and B12, olives and olive oil add healthy fats, and a rainbow of fresh vegetables brings fibre and protective plant compounds. Anchovies are small, sustainable fish rich in omega-3s and calcium. Many modern versions add boiled potatoes, but a whole grain such as quinoa or buckwheat brings more fibre and steadier energy, and the original salad from Nice contained no potatoes at all.
Good to know: Tuna can contain mercury, so pregnant women are advised to eat no more than 4 cans or 2 fresh tuna steaks a week. Use tinned tuna in olive oil for a quick version. For a low-FODMAP version, use 1–2 tbsp garlic-infused olive oil instead of the garlic (the FODMAPs in garlic don't pass into the oil).
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