Classic Nicoise Salad with Tuna and Vinaigrette

1. Introduction

Nicoise Salad is a timeless French salad that brings together the best of Mediterranean flavors in a single, beautifully arranged plate. Traditionally from Nice, this salad balances fresh vegetables, protein-packed tuna, creamy hard-boiled eggs, tender potatoes, and briny olives. It’s visually stunning, hearty enough for lunch or dinner, and light enough to leave you feeling satisfied rather than weighed down.

What makes Nicoise Salad so remarkable is its versatility and elegance. It can be served as a composed salad, with each ingredient thoughtfully arranged, or tossed together for a simpler presentation. The star of this recipe is the perfectly seared tuna, complemented by crisp green beans, soft baby potatoes, and a bright Dijon vinaigrette that ties all the flavors together.

This guide will walk you through the classic components, step-by-step instructions, tips for searing tuna and prepping vegetables, and serving ideas that elevate the dish to restaurant-quality.

2. Ingredients Breakdown

Seared Tuna

Fresh tuna steaks are seared quickly for a tender, flavorful protein. Opt for sushi-grade tuna if eating medium-rare.

Hard-Boiled Eggs

Adds creaminess and richness. Cooking for 9–10 minutes yields a firm yet tender yolk.

Baby Potatoes

Small, waxy potatoes hold shape well after boiling. Red or Yukon gold varieties work best.

Green Beans

Blanched to retain crunch and vibrant color. Provides fresh, crisp texture.

Cherry Tomatoes

Adds sweetness and juicy bursts to the salad.

Black Olives

Briny flavor balances richness from tuna and eggs. Niçoise olives are traditional, but Kalamata works well.

Red Onion

Thinly sliced for subtle bite and color contrast.

Dijon Vinaigrette

Classic vinaigrette made with Dijon mustard, olive oil, red wine vinegar, and lemon juice for bright acidity.

Substitutions

Tuna → Salmon, grilled chicken, or canned tuna
Potatoes → Fingerling potatoes or omit for low-carb option
Green beans → Asparagus or snap peas
Olives → Capers or omit for mild taste
Dijon mustard → Whole-grain mustard

Optional Add-Ins

Roasted bell peppers
Anchovies
Capers
Fresh herbs like parsley or tarragon

3. Step-by-Step Instructions

1. Cook the Potatoes

Boil baby potatoes until fork-tender, about 12–15 minutes. Drain and let cool slightly before slicing in halves.

2. Blanch the Green Beans

Boil green beans for 2–3 minutes, then immediately transfer to ice water to preserve color and crunch.

3. Hard-Boil the Eggs

Boil eggs for 9–10 minutes, then cool in ice water. Peel and quarter them.

4. Sear the Tuna

Season tuna steaks with salt and pepper. Heat olive oil in a skillet over medium-high heat. Sear tuna 1–2 minutes per side for medium-rare. Let rest, then slice thinly.

5. Prepare the Dressing

Whisk together Dijon mustard, olive oil, red wine vinegar, lemon juice, salt, and pepper until emulsified.

6. Assemble the Salad

On a platter or in a large bowl, arrange potatoes, green beans, cherry tomatoes, olives, and red onion. Place tuna slices and egg quarters on top.

7. Drizzle Dressing

Pour the Dijon vinaigrette over the salad just before serving. Garnish with fresh herbs if desired.

4. Tips and Variations

Tips

Use fresh, firm tuna steaks for best results.
Chill vegetables before serving for a refreshing salad.
Keep the tuna slightly pink in the center for authentic Nicoise flavor.
Arrange ingredients artistically for a composed salad presentation.

Variations

Mediterranean Twist: Add roasted bell peppers and artichokes.
Protein-Packed: Include seared salmon or grilled chicken alongside tuna.
Vegetarian Version: Skip tuna and add chickpeas or roasted tofu.
Low-Carb: Omit potatoes and add extra green beans or zucchini.

5. Serving Suggestions

Pair With

Crusty baguette or crostini
Light white wine (Sauvignon Blanc or Pinot Grigio)
Sparkling water with lemon
Fresh fruit for dessert

Presentation Ideas

Serve on a large white platter for visual impact
Arrange ingredients in sections for a classic Niçoise look
Garnish with lemon wedges and parsley

6. Storage and Reheating Instructions

Best eaten fresh; store leftovers in an airtight container in the fridge for 1–2 days.
Keep tuna separate if storing to prevent overcooking.
Vinaigrette can be stored in the fridge for up to a week.
Do not freeze cooked tuna or eggs.

7. Recipe Notes

For classic Niçoise, do not use lettuce—traditionally served with vegetables and protein only.
Taste and adjust dressing before drizzling to balance acidity and flavor.
Use a nonstick skillet for perfectly seared tuna.
Arrange components in sections for authentic presentation.

8. Nutrition Information (Per Serving)

Nutrient	Amount
Calories	410
Fat	22g
Saturated Fat	4g
Carbohydrates	28g
Sugar	5g
Fiber	6g
Protein	30g
Sodium	550mg
Cholesterol	210mg
Calcium	90mg
Iron	3mg

Nutrition information is an estimate and may vary based on specific ingredients used.

9. Recipe Card Summary

Course: Salad / Main / Lunch
Cuisine: French / Mediterranean
Servings: 4
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes

Ingredients

2 tuna steaks
4 hard-boiled eggs, quartered
1 lb baby potatoes, boiled and halved
1 cup green beans, blanched
1 cup cherry tomatoes, halved
¼ cup black olives
¼ cup thinly sliced red onion
2 tbsp chopped fresh parsley

Dressing:

3 tbsp olive oil
1 tbsp red wine vinegar
1 tsp Dijon mustard
1 tsp lemon juice
Salt & pepper

Instructions

Boil potatoes and slice in halves.
Blanch green beans.
Hard-boil eggs, peel, and quarter.
Sear tuna steaks and slice.
Whisk dressing ingredients.
Arrange salad components on a platter.
Drizzle dressing and serve.

Diet Tags

Gluten-free
High-protein
Mediterranean
Low-carb (omit potatoes)
Healthy lunch/dinner

Health Benefits

Rich in protein and omega-3s from tuna
High in fiber and antioxidants from vegetables
Healthy fats from olive oil
Provides iron, calcium, and essential vitamins
Balanced, nutrient-dense meal

FAQs

1. Can I use canned tuna?
Yes, but fresh seared tuna is preferred for texture and flavor.

2. Can I make Nicoise salad ahead?
Yes—prepare vegetables and dressing in advance, sear tuna last.

3. Can I omit eggs?
Yes, the salad is still delicious and protein can be adjusted with tuna or beans.

4. What potatoes are best?
Baby red or Yukon gold potatoes hold shape well and taste great.

5. How should tuna be cooked?
Seared medium-rare is ideal for authentic flavor; adjust to preference.

11. Final Thoughts

Nicoise Salad is a beautiful, balanced, and elegant dish that celebrates fresh ingredients and bold Mediterranean flavors. Its combination of tender tuna, crisp vegetables, briny olives, and zesty dressing makes every bite a delight. Perfect for lunch, dinner, or a summer gathering, it’s as visually impressive as it is satisfying. Try this classic version at home, and enjoy the freshness of the Mediterranean on your plate.