Winter tuna Niçoise

“Winter Tuna Niçoise” is a vibrant and filling salad that makes excellent use of pantry staples. This salad is full of flavors and features a delicious combination of ingredients that will delight your taste buds. However, you can upgrade this dish for a special occasion by replacing the canned tuna with fresh, giving it an extra touch of luxury. No matter the occasion, this recipe promises a harmonious mix of textures and flavors that will leave you wanting more. Try it and awaken your taste buds to the wonders of this winter treat!

Ingredients

  • 450g waxy potatoes, unpeeled and cut into thick slices
  • 2 tbsp plus 2 tsp olive oil
  • 4 eggs
  • 1 tbsp red wine vinegar
  • 2 tbsp capers, rinsed
  • 50g SunBlush or sun-dried tomatoes in oil, finely chopped
  • ½ red onion, thinly sliced
  • 100g baby spinach
  • 2 x 160g or 200g cans of yellowfin tuna steak in spring water, drained

Tip

Seared tuna with warm potato salad
Roast the potatoes as above and then mix them in
2 tbsp oil, red wine vinegar, capers,
tomatoes, red onions and ½ bunch
chopped parsley. Spread 4 tuna steaks
Drizzle with a little oil, season and continue frying
a hot grill pan for 2 minutes on each side or
until it is prepared to your liking. Stack the potatoes
Divide onto plates and top with the seared tuna.Tip
Choose
Yellowfin tuna
because it is more
more sustainable than
other varieties.

Preparation steps

  1. Preheat the oven to 200°C/fan 180°C/gas 6.
  2. Mix the potatoes with 2 teaspoons of oil and some spices.
  3. Place the potatoes on a large baking sheet.
  4. Roast the potatoes for 20 minutes, stirring halfway through.
  5. Remove the potatoes from the oven when they are crispy, golden brown and cooked through.
  6. Meanwhile, place the eggs in a small pot of water.
  7. Bring the water to a boil and simmer the eggs for 8-10 minutes.
  8. Dip the eggs in a bowl of cold water to cool for a few minutes.
  9. Peel the shell of the eggs and then cut them in half.
  10. In a large salad bowl, stir together the remaining oil, red wine vinegar, capers and chopped tomatoes.
  11. Season the dressing mixture with salt and pepper.
  12. Add onions, spinach, tuna and potatoes to the salad bowl.
  13. Mix all ingredients carefully.
  14. Top the salad with the halved eggs.
  15. Serve the winter tuna Niçoise immediately.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
332 16g 3g 23g 3g 0g 25g 1.35g

Equipment and tools

  • cutting board
  • Knife
  • Big pot
  • grill pan

Allergen information

This winter tuna niçoise recipe may contain the following allergens:

  • Capers: May contain sulfites
  • SunBlush or sun-dried tomatoes: May contain sulfites
  • Tuna steak: May contain fish

Storage and leftovers

If you have leftovers of this Winter Tuna Niçoise, store them in an airtight container in the refrigerator. They last up to 2 days.

Health Benefits of Winter Tuna Niçoise

Health Benefits of Winter Tuna Niçoise

introduction

Winter Tuna Niçoise is a delicious and nutritious dish that combines the freshness of vegetables, the heartiness of waxy potatoes and the protein-rich yellowfin tuna steak. This recipe is not only a feast for your taste buds but also comes with a number of health benefits.

Rich in potatoes

One of the main ingredients in winter tuna Niçoise is waxy potatoes. These potatoes are a great source of complex carbohydrates that provide consistent energy release throughout the day. They also provide fiber, which aids digestion and helps maintain a healthy weight. In addition, potatoes are rich in vitamins and minerals, including vitamin B6, vitamin C, potassium and manganese.

Rich in protein

The yellowfin tuna steak in this recipe is a fantastic source of lean protein. Protein is essential for several functions in the body, including building and repairing tissue, supporting the immune system, and promoting satiety. Incorporating protein-rich foods like tuna into your diet can support muscle growth and maintenance and keep you feeling fuller for longer.

Packed with nutrient-dense vegetables

Winter tuna Niçoise contains several vegetables that contribute to its nutritional value. Baby spinach, for example, is an excellent source of vitamins A, C and K as well as folic acid and iron. These nutrients support overall health, including boosting the immune system, promoting healthy skin, and supporting blood clotting. Red onions contain antioxidants that may help reduce inflammation and reduce the risk of certain diseases. SunBlush or sun-dried tomatoes are packed with lycopene, a powerful antioxidant that is beneficial for heart health.

Choose sustainable yellowfin tuna

This recipe recommends using yellowfin tuna over other varieties for sustainability reasons. Yellowfin tuna is considered a more sustainable choice due to its relatively stable population compared to other tuna species. By choosing sustainable seafood, we can help protect marine ecosystems and ensure the availability of fish for future generations.

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