Speedy tuna niçoise
Take advantage of in-season peas and beans for this quick niçoise salad.
Serves: 4
Time to make: 15 mins
Hands-on time: 10 mins
Ingredients
- 4 eggs
- 150g baby green beans, trimmed, blanched
- 1¹⁄³ cups frozen baby peas, blanched
- 2 x 185g cans flaked tuna in chilli oil, drained, oil reserved
- 1 red onion, halved, thinly sliced
- ¹⁄³ cup pitted kalamata olives, sliced
- ²⁄³ cup torn basil leaves
- 1 tablespoon Dijon mustard
- 2 tablespoons lemon juice
- 200g sugar snap peas, halved lengthwise, blanched
Instructions
1 Cook the eggs in boiling water for about 5 minutes for a soft yolk, or until cooked to your liking. Drain the eggs; refresh in cold water. Peel and halve.
2 Combine the beans, the frozen peas, tuna, onion, olives and the basil in a large bowl. Whisk the reserved tuna oil, mustard and the juice in a small bowl. Add to the tuna salad; toss to combine.
3 Serve topped with sugar snap peas and egg. Season with some freshly ground black pepper.
HFG tip
If you can’t find tuna in chilli oil, you can create your own by using canned tuna in spring water and adding 1 tablespoon of chilli oil to the dressing mix.
Nutrition Info (per serve)
-
Calories 295cal
-
Kilojoules 1232kJ
-
Protein 29.6g
-
Total fat 12.1g
-
–Saturated fat 2.5g
-
Carbohydrates 12.9g
-
–Sugars 8.3g
-
Dietary fibre 7.5g
-
Sodium 690mg
-
Calcium 122mg
-
Iron 4.4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: André Martin
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
LATEST ADVICE
