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Tuna Nicoise Salad – A Classic French Meal with Hard-boiled Eggs Weight Loss Recipe

Last Updated on November 19, 2024 by Arif Chowdhury

The Tuna Nicoise Salad is a timeless French recipe, combining bright Mediterranean flavors in a healthy, balanced meal.

With seared tuna, hard-boiled eggs, olives, green beans, and tender potatoes, all tied together by a tangy vinaigrette, this dish has long been a favorite of both food enthusiasts and health-conscious eaters alike.

What’s even better?

This delightful salad isn’t just a treat for the tastebuds—it’s also packed with nutrients that can support your weight loss goals without feeling like you’re “dieting.”

Why Tuna Nicoise Salad is Perfect for Weight Loss

The Tuna Nicoise Salad is a well-balanced meal that provides protein, fiber, and essential nutrients without piling on the calories.

Studies show that meals high in protein, like those containing fish or eggs, increase feelings of fullness, which can reduce your overall calorie intake.

For instance, a meal containing around 25-30 grams of protein can significantly impact appetite control, making you feel satisfied longer. Plus, tuna is low in fat, making it ideal for those focused on healthy weight management.

Nicoise salad’s ingredients bring together protein (tuna and eggs), fiber (green beans and potatoes), and healthy fats (olives and vinaigrette), creating a balanced meal that can keep energy levels up and hunger pangs at bay.

Ingredients You’ll Need

For this fresh and vibrant Tuna Nicoise Salad, gather these ingredients. This recipe serves two and can be easily scaled up for more portions.

For the Salad:

  • 1 large tuna steak (about 6 oz), seasoned and seared
  • 2 large eggs, hard-boiled
  • 1/2 cup baby potatoes, boiled and sliced
  • 1/2 cup green beans, blanched
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup black or Nicoise olives
  • Mixed greens (such as arugula, romaine, or spinach)
  • Salt and black pepper to taste

For the Vinaigrette:

  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon red wine vinegar
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Fresh herbs (optional: basil or parsley for added flavor)

Health Benefits of the Key Ingredients

  • Tuna – High in protein and low in fat, tuna offers around 30 grams of protein per serving, supporting muscle maintenance and fat loss.
  • Eggs – A fantastic source of high-quality protein and healthy fats, eggs provide about 6 grams of protein each, helping you feel full and satisfied.
  • Green Beans – Rich in fiber, which can aid digestion and keep you feeling fuller for longer. A cup of green beans has only 30 calories but provides nearly 4 grams of fiber.
  • Potatoes – While sometimes avoided in weight-loss diets, potatoes are actually a great source of fiber, vitamins, and complex carbs, all beneficial when portioned correctly.

Step-by-Step Recipe for Tuna Nicoise Salad

Follow these simple steps to assemble the perfect Tuna Nicoise Salad:

Step 1: Prepare the Tuna

Season the tuna steak with salt and pepper. Heat a skillet over medium-high heat with a bit of olive oil. Sear the tuna for 1-2 minutes on each side for medium-rare, or cook longer to your desired doneness. Set aside to cool slightly, then slice thinly.

Step 2: Boil the Eggs and Potatoes

Boil the eggs for about 9 minutes, then transfer them to ice water to cool. Peel and cut into halves or quarters. Simultaneously, boil the baby potatoes until they are fork-tender, about 10-12 minutes. Once done, let them cool, then slice them in halves.

Step 3: Blanch the Green Beans

Bring a pot of salted water to a boil. Add the green beans and cook for 2-3 minutes until tender-crisp. Drain and transfer them to a bowl of ice water to stop the cooking process. Drain and set aside.

Step 4: Make the Vinaigrette

In a small bowl, whisk together the olive oil, Dijon mustard, red wine vinegar, minced garlic, salt, and pepper. Taste and adjust the seasoning if needed. If you like, add a sprinkle of fresh herbs like basil or parsley for extra flavor.

Step 5: Assemble the Salad

In a large bowl or on individual plates, arrange a bed of mixed greens. Place the seared tuna slices, halved eggs, boiled potatoes, blanched green beans, cherry tomatoes, and olives in sections over the greens. Drizzle the vinaigrette over the top, ensuring each component is lightly coated. Sprinkle with a little extra salt and pepper if desired.

Tips for Enjoying Tuna Nicoise Salad for Weight Loss

  • Portion Control: While this salad is nutrient-dense, portioning ingredients, especially potatoes and vinaigrette, helps manage calorie intake.
  • Customize to Your Diet: Swap regular potatoes for sweet potatoes if you prefer a lower glycemic option, or add more greens to make it even lighter.
  • Make it Meal-Prep Friendly: Store the ingredients separately in the fridge, and assemble when ready to eat for a fresh and quick lunch.

The Perfect Salad for Flavor and Fitness

The Tuna Nicoise Salad combines delicious flavors with a nutrient-packed profile, making it an excellent choice for anyone focused on health or weight loss. This salad allows you to indulge in fresh, satisfying ingredients without compromising your health goals.

Plus, it’s adaptable—whether you’re aiming to cut carbs, increase protein, or simply enjoy a filling, wholesome meal, this classic French salad has something for everyone.