A vibrant and elegant dish, Tuna Niçoise Salad is a fresh and wholesome meal perfect for Good Friday or any time you’re craving a light yet satisfying plate. With delicate slices of seared ahi tuna, creamy 7-minute eggs, blanched green beans, briny olives, and buttery potatoes, this French-inspired salad is both beautiful and nutrient-rich. Finished with a lemony Dijon vinaigrette, it’s a timeless classic with refined flavor and balance.
Why You’ll Love This Recipe
This salad is a celebration of texture and color—tender tuna, crisp green beans, creamy eggs, juicy tomatoes, and hearty potatoes, all beautifully arranged for visual and culinary appeal. High in protein and naturally gluten-free, it’s a complete, nourishing dish that doesn’t sacrifice sophistication. The bold lemon-Dijon dressing ties everything together, making each bite refreshing and layered with flavor.
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Salad
4 ahi tuna steaks, seared and sliced “tataki” style
4 cups marble potatoes, cooked and halved
12 oz green beans, blanched and halved lengthwise
2 cups cherry tomatoes, halved
1 cup black olives, halved
1 bunch watercress
1 cup parsley leaves
8 caperberries, halved
4 eggs, boiled for 7 minutes and halved
Pink Peruvian salt or sea salt, to taste
Fresh cracked black pepper
Dressing
1/4 cup fresh lemon juice
3/4 cup extra virgin olive oil
1 tablespoon Dijon mustard
1 teaspoon dried oregano
directions
- Prepare the eggs: Bring a saucepan of water to a boil. Gently lower in the eggs and cook for exactly 7 minutes. Immediately transfer to an ice bath. Once cool, peel and cut in half.
- Blanch the green beans: Boil for 2–3 minutes until tender-crisp, then plunge into ice water. Drain and set aside.
- Sear the tuna: Pat dry and season tuna steaks with salt and pepper. Heat a small amount of oil in a skillet over high heat. Sear tuna for 30 seconds to 1 minute per side. Let rest briefly, then slice thinly.
- Make the dressing: In a bowl, whisk together lemon juice, Dijon mustard, oregano, and olive oil until well emulsified. Season to taste.
- Assemble the salad: On individual plates or a large serving platter, lay a bed of watercress. Layer with potatoes, green beans, tomatoes, olives, parsley, caperberries, and halved eggs.
- Finish: Arrange sliced tuna on top. Drizzle generously with the lemon-Dijon dressing. Sprinkle with additional sea salt and cracked black pepper to taste. Serve immediately.
Servings and timing
Prep Time: 20 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 480 kcal per serving
Variations
- Canned Tuna Version: Replace seared ahi with high-quality canned tuna in olive oil for a more traditional take.
- Add Anchovies: For an authentic Niçoise touch, top with a few anchovy fillets.
- Herb Upgrade: Add fresh tarragon or chives to the dressing for extra depth.
- Grilled Option: Grill the tuna steaks instead of pan-searing for a smokier flavor.
- Vegetarian Version: Omit the tuna and add chickpeas or white beans for a hearty meat-free alternative.
storage/reheating
This salad is best assembled fresh. However, components like the potatoes, green beans, and dressing can be prepared up to a day in advance and stored separately in the refrigerator. Leftover salad should be consumed within 24 hours and kept chilled. The tuna is best enjoyed shortly after searing and should not be reheated.
FAQs
Can I use another type of tuna?
Yes, yellowfin or even sushi-grade bluefin tuna can be used. Canned tuna is also a good option if fresh isn’t available.
Are caperberries necessary?
No, but they add a lovely briny flavor. You can substitute with capers or omit if preferred.
What kind of potatoes should I use?
Marble or fingerling potatoes work best, but small Yukon golds or red potatoes are also suitable.
Can I make the dressing ahead of time?
Yes, it keeps well in the refrigerator for up to 5 days. Shake or whisk before using.
Is this salad served warm or cold?
It’s best served slightly chilled or at room temperature.
What is “tataki” style tuna?
It refers to tuna that is lightly seared on the outside but left rare inside, then sliced thinly.
How can I make this salad more filling?
Add a soft-boiled egg per person, or serve with a slice of crusty bread or flatbread.
Is this recipe gluten-free?
Yes, it is naturally gluten-free. Always check specific ingredient labels for added allergens.
Can I add greens besides watercress?
Yes, arugula, baby spinach, or mixed greens can be used as a substitute.
What wine pairs well with this dish?
A dry white like Sauvignon Blanc or a light rosé pairs beautifully with the fresh and briny flavors.
Conclusion
Tuna Niçoise Salad is a beautiful expression of balance—fresh vegetables, protein-rich tuna, and a zesty lemon-Dijon dressing come together for a meal that’s as nourishing as it is refined. Whether served for Good Friday, a springtime brunch, or a light weekday dinner, this dish is a celebration of simple, seasonal ingredients and timeless Mediterranean charm.
PrintTuna Niçoise Salad
This Tuna Niçoise Salad is the perfect light yet satisfying Good Friday meal, featuring seared ahi tuna, creamy 7-minute eggs, crisp green beans, marble potatoes, cherry tomatoes, and briny olives and caperberries. Dressed in a lemon-Dijon vinaigrette, this colorful, protein-rich French classic is fresh, elegant, and celebration-worthy.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course, Salad
- Method: Searing, Blanching
- Cuisine: French-Inspired, Mediterranean
- Diet: Gluten Free
Ingredients
For the Salad:
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4 ahi tuna steaks, seared and sliced tataki-style
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4 cups marble potatoes, cooked and halved
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12 oz green beans, blanched and halved lengthwise
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2 cups cherry tomatoes, halved
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1 cup black olives, halved
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1 bunch watercress
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1 cup fresh parsley leaves
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8 caperberries, halved
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4 eggs, boiled for 7 minutes and halved
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Pink Peruvian salt or sea salt, to taste
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Fresh cracked black pepper
For the Dressing:
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1/4 cup fresh lemon juice
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3/4 cup extra virgin olive oil
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1 tbsp Dijon mustard
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1 tsp dried oregano
Instructions
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Boil the Eggs: Add eggs to boiling water, cook for 7 minutes, then transfer to ice water. Peel and halve once cool.
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Blanch Green Beans: Boil for 2–3 minutes until tender-crisp. Transfer to ice water, then drain and dry.
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Sear the Tuna: Season steaks with salt and pepper. Heat olive oil in a skillet over high heat and sear tuna 30 seconds to 1 minute per side. Let rest, then slice thinly.
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Make the Dressing: Whisk lemon juice, mustard, oregano, and olive oil in a bowl until emulsified.
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Assemble the Salad: On plates or a platter, layer watercress, potatoes, green beans, tomatoes, olives, parsley, caperberries, and eggs.
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Top with sliced tuna, drizzle with dressing, and season with salt and cracked pepper.
Notes
Serve chilled or at room temperature. Substitute canned tuna in olive oil for a quicker version. Anchovies or artichokes can be added for a more traditional Niçoise.
Nutrition
- Calories: 480 kcal per serving