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Home » Savoury Gluten Free Recipes » Light Meals, Soups & Sides » Tuna Niçoise Salad – With Fresh Tuna

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Tuna Niçoise Salad – With Fresh Tuna

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A perfectly colourful and totally delicious homemade Tuna Niçoise Salad made with fresh tuna, fresh anchovies and sumptuously soft-in-the-middle hard-boiled eggs. Gluten Free; Dairy Free.


DON’T LOSE THIS RECIPE… PIN IT FOR LATER…

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Searching for the Perfect Tuna Niçoise Salad

Tuna Niçoise Salad is an absolute favourite here. It’s fresh, vibrant, nutritious, beautiful and utterly delicious. But finding a recipe that ticked all the boxes for perfection was tricky.

Okay… maybe I’m being a little ‘forward’. But this Tuna Niçoise is the recipe that I was searching for. Actually, it’s a recipe that has been on the blog for a few years. But, it’s so lovely, that it’s also one that has turned heads and won hearts.  

What is Tuna Niçoise Salad?

Tuna Niçoise Salad apparently originates in Nice in southern France. Much revered by renowned chefs and foodies, the Tuna Niçoise is traditionally made using tuna fish, anchovies, hard-boiled eggs, tomatoes and Niçoise olives. Various combinations of leafy salad, vegetables and potatoes are also generally added, varying from recipe to recipe.

As the name would suggest, the Niçoise olive (small and black) is considered key to the original recipe. However, many recipes don’t specify the type of olive required and as they appear to be quite difficult to source, it is necessary to make do with an alternative… mostly!

tuna-nicoise-salad-fresh-tuna

Tinned Tuna or Fresh for a Tuna Niçoise Salad?

One of my absolute bugbears when it comes to a Niçoise salad, is that the tuna must be fresh. It’s not that I have anything against tinned tuna, but when it comes to a Niçoise, it can make the difference between average and amazing. If it is not something you’ve tried, please believe that it is seriously nothing like canned tuna. And it has significantly better nutrition too!

If you’re thinking ‘but fresh tuna is really expensive’… actually it’s really not. I wrote previously on the virtues of fresh tuna vs tinned tuna, and when it comes to cost, there really isn’t that much in it.

How to cook tuna for Niçoise Salad

If fresh tuna is not something that you usually buy, you may be unsure about how to cook it. Don’t worry. It’s not difficult to cook tuna steak well.

The best way to cook it for a niçoise salad is quick-seared as a whole steak on a griddle pan. It is then cut into chunks (or left whole) to be popped on top of the salad… The star of the show.

Find advice on how to cook grilled/griddled tuna steak, in my post on Grilled Tuna Steak.

tuna-nicoise-green-beans-potatoes

The Anchovies

As with the tuna, the choice of anchovies will make a big difference to the experience of eating the final salad.

Confession time… there are only a handful of foods that I hate… At the top of the list are baked beans and tinned anchovies. I honestly hate everything about them. When it comes to anchovies, the tinned variety is (for me) over-salty, and of an almost inedible spiky bony texture. If you love them, that’s fine… But for this Tuna Niçoise Salad, I have chosen to use fresh anchovy fillets (which have already been cooked).

Discovering fresh marinated anchovies was a revelation. They are that different to the tinned ones, it is hard to believe they are the same fish. If you have never tried them, give them a go… You can find them in many good supermarkets, often alongside the chilled olives, etc. They have a meaty texture, with a unique fishy flavour (which is not over-salted). And… they have had the bones removed.

The base of the Tuna Niçoise Salad

Just as Tina Niçoise recipes vary on the type and quality of the fish, so do they vary on the base of the salad. Many recipes use lettuce and green leaves. But I prefer a bed of crisp sautéed greed beans and warm new potatoes, alongside juicy sweet cherry tomatoes, Mediterranean olives and a little iron-rich parsley.

Add to this a sumptuous dressing of light olive oil and good-quality balsamic vinegar with a little seasoning and you have yourself a perfect salad… Almost!

nicoise-salad-with-tuna-anchovies

Hard-Boiled Eggs

The final essential ingredient of a Tuna Niçoise Salad is hard-boiled eggs. Not only do they pair perfectly with the meaty tuna and tangy anchovies, but they look absolutely stunning with their bright yellow yolks next to white coats.

But how the hard-boiled eggs are cooked matters… The aim is a firm white, encasing a rich still slightly soft and sticky yolk. And for this, you need to get the timing right. For a UK-large egg (which I believe is equivalent to a US very large or extra large), the boiling time is about 8 minutes, before being plunged into cold water to cool. But whatever the size of your egg, you need to pitch the cooking time at fractionally less than the standard time for a fully hard-boiled egg.

When to eat a Niçoise Salad

Tuna Niçoise Salad is definitely a meal in itself and not a dish on the side. It is nutritionally balanced and the amazing levels of protein from the fish and eggs ensure you feel full for hours.

Although salad can often be seen as a summer dish, Tuna Niçoise is delightful at any time of the year. It is perfect served still warm… Or if you prefer it colder, simply let the potatoes, beans and eggs cool before plating. I personally prefer the tuna served freshly cooked and warm whatever.

tuna-nicoise-salad

Ready to make Tuna Niçoise Salad?

So, this is my take on the Tuna Niçoise Salad… I hope you love it too. Don’t forget to let me know if you make it… leave a comment or tag me on social media, whether Facebook, Instagram or Twitter. And use the hashtag #glutenfreealchemist on social media so that I can find you.

And if you haven’t found our Gluten Free Recipe Book Index yet, why not pop over and have a look…

Other delicious salad recipes on Gluten Free Alchemist

Baby Kale, Honey-Roast Butternut, Chicken, Parmesan and Pine Nut Salad 
watermelon-cucumber-feta-salad-dressed
Watermelon Cucumber Feta Salad
Goose Egg, Blue Cheese and Prosciutto Salad
tuna-nicoise-salad
Print Recipe
5 from 6 votes

Tuna Niçoise Salad

A perfectly colourful and totally delicious homemade Tuna Niçoise Salad made with fresh tuna, fresh anchovies and sumptuously soft-in-the-middle hard-boiled eggs. Gluten Free; Dairy Free.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Lunch, Main Course, Salad
Cuisine: Dairy Free, Gluten Free, Mediterranean
Keyword: beans, eggs, potatoes, tuna
Servings: 4
Calories per serving: 510.8kcal
Author: Gluten Free Alchemist – Kate Dowse

Key equipment

  • hob
  • large saucepan
  • griddle or flat-bottomed skillet
  • sharp vegetable knife
  • chopping board
  • large salad bowl

Ingredients

  • 500 g new/baby potatoes halved
  • 350 g green French beans trimmed
  • 3 large tuna steaks (or one per person dependent on size)
  • 2 to 3 large eggs UK large/US extra large
  • 220 g cherry tomatoes halved
  • 10 to 15 olives black, green and/or brown (or Niçoise olives if you can source them)
  • 1 to 2 tbsp chopped fresh parsley
  • 4 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar the best you can afford
  • 8 fresh anchovy fillets marinated fillets, not canned/tinned
  • sea salt
  • black pepper freshly ground
  • olive oil for frying
Metric – US Customary

Instructions

  • Ahead of time, pre-boil your potatoes (for 10 to 15 minutes dependent on size) and cook your trimmed green beans (for 3 to 5 minutes, dependent on thickness) with a sprinkle of salt added.
  • Drain well and set aside until ready to make the salad.
  • When ready, sauté the beans and potatoes in a large skillet using a little olive oil, over a medium to high heat, turning occasionally until the potatoes are golden. Set aside.
  • Gently pan-fry the tuna steaks whole with a little olive oil and seasoning over a medium to high heat for about 1 minute each side (dependent on how 'rare' you want them, but ensuring they are fully sealed by the heat), then remove from the pan and allow to rest for a few minutes.
  • Hard-boil your eggs in their shells for about 8 minutes (for UK large/US extra large eggs), then plunge into cold water to cool.
  • While the eggs are boiling, put your halved cherry tomatoes, olives and parsley into a large salad bowl.
  • Add the cooked beans and potatoes.
  • Pour the olive oil and balsamic vinegar into the bowl and give a good grind of black pepper and a little sprinkle of sea salt to the mix.
  • Cut your cooked tuna into large cubes and add to the bowl.
  • Toss all the ingredients in the bowl well, to mix and coat with oil and balsamic vinegar.
  • Arrange the fresh anchovy fillets on the top.
  • Carefully peel the shells from the boiled eggs and cut in half (lengthways) with a sharp knife. Arrange on top of the salad.
  • Give an extra fresh grind of black pepper and serve.

Notes

* Note: nutritional information is an estimate & may vary according to portion size/ingredient variants.

Nutrition

Calories: 510.8kcal | Carbohydrates: 32.1g | Protein: 39.6g | Fat: 25g | Saturated Fat: 4.7g | Cholesterol: 137.1mg | Sodium: 551.5mg | Potassium: 1234.9mg | Fiber: 5.8g | Sugar: 6.5g | Vitamin A: 3898.4IU | Vitamin C: 49.2mg | Calcium: 99.7mg | Iron: 4.6mg
Tried this recipe?Take a pic & tag @glutenfreealchemist on Instagram & Facebook (GFAlchemist1 : Twitter) ~ #glutenfreealchemist ~ I love seeing your posts x

© 2019-2021 Kate Dowse All Rights Reserved – Do not copy or re-publish this recipe or any part of this recipe on any other blog, on social media or in a publication without the express permission of Gluten Free Alchemist

Tuna Nicoise shared with

  • Fiesta Friday #363 with Angie and The Not So Creative Cook
  • Cook Well Eat Well Live Well with Confessions of a Mother Runner and A Whisk and Two Wands
  • Blogger’s Pit Stop #255
  • Full Plate Thursday #520 with Miz Helen’s Country Cottage
  • Cook Blog Share week 3 with Sew White
  • Sundays on Silverado #23 with The House on Silverado

Previously shared with –Cook Blog Share with Hijacked By Twins.

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This page may contain affiliate links. This means that if you click on a link and go on to buy the product recommended, I will get a very small commission. You will not however be charged any more than if you went direct to the site. 

I will only ever recommend products that I actually have in my kitchen or would buy myself. 

Please note that where a recipe contains alcohol, it is NOT suitable for children. Always drink and use alcohol responsibly. For more information, see the Drink Aware website.

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Reader Interactions

Comments

  1. Sisley White says

    26/01/2021 at 1:45 pm

    5 stars
    I have so many family and friends who love this and now I can make it for them – no excuses!
    Thank you for linking up to #CookBlogShare x

    Reply
    • GlutenFreeAlchemist says

      27/01/2021 at 9:19 am

      Thanks Sisley. Enjoy xx

      Reply
  2. Corina Blum says

    23/01/2021 at 6:32 am

    5 stars
    It looks so tasty! I haven’t had a tuna nicoise for so long and would really enjoy one now, especially with those lovely anchovies.

    Reply
    • GlutenFreeAlchemist says

      25/01/2021 at 9:00 am

      Thank you Corina
      It’s one of those dishes that I don’t have for ages and then remember just how good it is and become obsessed for a while xxx

      Reply
  3. Chloe Edges | Feast Glorious Feast says

    23/01/2021 at 1:41 am

    5 stars
    Looks fab! I’ve never really thought to make nicoise at home but I have no excuse now!

    Reply
    • GlutenFreeAlchemist says

      25/01/2021 at 8:59 am

      Thanks Chloe
      It is so worth making xx

      Reply
  4. Janice says

    19/01/2021 at 9:02 pm

    5 stars
    A classic and fabulous salad, well worth making.

    Reply
    • GlutenFreeAlchemist says

      25/01/2021 at 8:58 am

      Thank you Janice
      I am a huge fan of fresh tuna and Nicoise is possibly my favourites salad xx

      Reply
  5. Jhuls @ The Not So Creative Cook says

    19/01/2021 at 6:07 am

    I love anything with tuna, especially on salads. This looks like something I would love to enjoy for dinner. Thanks for sharing at Fiesta Friday party!

    Reply
    • GlutenFreeAlchemist says

      19/01/2021 at 5:32 pm

      Me too Jhules. Although it has to be fresh tuna. It was definitely one to share x

      Reply
  6. Deborah Brooks says

    06/01/2021 at 3:05 pm

    5 stars
    I eat a lot of tuna salads for lunch these days. Love the combo with the hard boiled eggs for a nice protein boost. Looks delish!

    Reply
    • GlutenFreeAlchemist says

      07/01/2021 at 3:14 pm

      Thank you Deborah. I adore tuna… but this salad is the business! x

      Reply
  7. Elizabeth says

    01/02/2016 at 1:49 pm

    Now this is my kind of salad. Thank you for sharing with the No Waste Food Challenge!

    Reply
    • Kate Glutenfreealchemist says

      02/02/2016 at 11:38 pm

      Your welcome Elizabeth. Mine too!! x

      Reply
  8. Kirsty Hijacked By Twins says

    11/01/2016 at 2:45 pm

    This looks like a perfect salad. I love both tuna and anchovy. Plus this will be a great one for my diet! Thank you for sharing with #CookBlogShare x

    Reply
    • Kate Glutenfreealchemist says

      16/01/2016 at 4:51 pm

      Thanks Kirsty. You're welcome xx

      Reply
  9. Kat BakingExplorer says

    10/01/2016 at 3:26 pm

    One of my favourite salads too! It looks stunning and is a great meal to get on the healthy track.

    Reply
    • Kate Glutenfreealchemist says

      16/01/2016 at 4:50 pm

      Thanks Kat x

      Reply
  10. Vicki Montague says

    08/01/2016 at 12:29 pm

    I can't believe you will be the 5…0 this year! That is crazy…you don't look it! And I am sure you do not need to loose weight or anything else because you are just beautiful as you are. Perhaps you should just learn to be happy with yourself this year?!??! (can anyone do that?!). Anyway, this salad looks epic. I am afraid I am one of those who uses tinned tuna…because I am lazy and salad is usually for lunch here (poor excuse). But yours looks soooo much better! One day I will do it properly! Happy new year!

    Reply
    • Kate Glutenfreealchemist says

      08/01/2016 at 8:03 pm

      Oh Vicki……That's so lovely of you! Thank you x As for age….. I may not look it, but the jury's out on whether I feel it!! I do feel a bit tumpy right now, so a bit more effort won't go amiss…….. I think if I can follow my 2016 goal, then I should hopefully start learning to be happy with myself.
      The salad was really really good…….. I would really recommend the fresh tuna version….. It's amazing how often you can pick it up reduced in the supermarket too! Happy New Year x

      Reply
  11. Eb Gargano says

    07/01/2016 at 5:20 pm

    Wow, this looks so delicious and healthy. I LOVE tuna nicoise salad but haven't made it for ages…you have inspired me to make it again soon 🙂

    Reply
    • Kate Glutenfreealchemist says

      08/01/2016 at 7:56 pm

      Thanks Eb…… Sometimes its really good to be reminded of food you haven't eaten for a while……. Hope you make one soon xx

      Reply
  12. Alida @mylittleitaliankitchen says

    07/01/2016 at 12:32 pm

    What a beautiful and tasty way to start off the new year. I really love Nicoise salad. A really healthy and nutritious meal. I wish you a fantastic new year!

    Reply
    • Kate Glutenfreealchemist says

      08/01/2016 at 7:55 pm

      Thanks Alida….. We did feel suitably virtuous eating it! Happy New Year to you……. Oh and thanks for the Balsamic that I won…… It was perfect in this Nicoise (I hope you don't mind my links to your blog?!) xx

      Reply
  13. belleau kitchen says

    06/01/2016 at 7:21 pm

    oh my word I love those fresh anchovies! YES please! This is one of my favourite salads but i'd never thought of making it in the winter but it's ideal Perfection and a brilliant Simply Eggcellent entry, so thank you xxx

    Reply
    • Kate Glutenfreealchemist says

      08/01/2016 at 7:53 pm

      I know…… fresh anchovies are fab! I hate (with a vengeance) the tinned things (yuk!).
      I have to admit, I am very pleased with my eggy entry this month…… It also really does showcase these yellow and white wonders!

      Reply
  14. Honest mum says

    06/01/2016 at 5:11 pm

    Sunshine on a plate. Love your styling too! Thanks for linking to #tastytuesdays

    Reply
    • Kate Glutenfreealchemist says

      08/01/2016 at 7:51 pm

      Thanks Vicki…. I had a bit more time this week to think about the styling so really pleased it worked! Always good to share with #tastytuesdays!

      Reply

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Welcome to Gluten Free Alchemist.
I’m Kate – gluten free recipe developer, traveller, photographer, blogger and mum to a Coeliac teenager… living Coeliac life without limits.
Join our family journey as I share recipe and travel adventures and as we support each other in overcoming life’s Coeliac hurdles. Read More…

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