Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Speedy tuna niçoise

Take advantage of in-season peas and beans for this quick niçoise salad.

Hands-on time: 10 mins
Time to make: 15 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

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

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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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 295 cal

Kilojoules 1232 kJ

Total fat 12.1 g

Saturated fat 2.5 g

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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.

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First published: Jun 2021

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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.