Recipes for healthy vision

New Twist: Tuna Nicoise Salad

Total time: 32 min

Prep Time: 20 min
Cook Time: 12 min

Serves: 2

The lutein and zeaxanthin found in broccolini and eggs are a great accompaniment to tuna packed omega-3.

Ingredients

salt and pepper to taste
lemon salt to taste (if available)
1 pinch sweet paprika
1 to 2 tablespoons crushed hazelnuts
1 to 2 teaspoons nigella seeds
canola oil, for brushing
1 tuna steak (freshest you can get)
150g broccolini
150g green beans
2 small eggs
1 handful Kalamata olives

Dressing
1/2 teaspoon Vegeta® seasoning
1 small clove garlic, crushed
1 tablespoon lemon juice
1 tablespoon lime juice
2 tablespoons freshly squeezed orange juice
2 small spring onions, finely chopped
1 1/2 teaspoons wholegrain mustard
2 tablespoons canola oil
1 pinch red chilli flakes (optional)

Directions

  1. Mix salt and pepper, lemon salt, paprika, crushed hazelnuts and nigella seeds (the latter can be replaced with black sesame seeds).
  2. Brush a little canola oil (or if you prefer, rapeseed oil or avocado oil) over your tuna steak. Coat tuna in the mixture of spices and nuts.
  3. Heat up a frying pan, and when particularly hot, sear the tuna steak on both sides. Once it is about 3mm "white-edged" (but still pink in the centre), take the tuna off the pan, let rest, and then slice thinly before adding to the salad.
  4. Parboil the green beans and the broccolini so that they are vivid green colour and still crisp to bite. Drain well.
  5. Boil the eggs, peel and cut in half once cooled; arrange with the beans, broccolini and the olives, add tuna in between (as per photo).
  6. For dressing: combine the Vegeta®, garlic, lemon, lime and orange juice, chopped spring onions, wholegrain mustard, canola oil and chilli flakes (if using), and mix well.
  7. Pour the dressing over the arranged salad on the serving plate.

Cook's note

Traditional Nicoise salad uses anchovies, however, I find that these clash with the wonderfully fresh and delicate flavour of seared tuna so I omit them. Similarly, traditional salad involves red onion or the like, but I am not a fan thus I use spring onions in the dressing instead to counterbalance the flavours. I normally make mine on one big platter for parties if it is a buffet style arranged as in the photo.