Fresh, elegant, and bursting with color, Tuna Niçoise Salad is a refined yet satisfying dish perfect for Good Friday or any light, protein-rich meal. Featuring delicate seared ahi tuna, creamy 7-minute eggs, vibrant vegetables, and a lemony Dijon dressing, this classic French-inspired salad balances flavor, texture, and nutrition. Served beautifully on a platter or composed individually, it makes a statement of simplicity and sophistication—ideal for warm weather dining and reflective celebrations.
Why You’ll Love This Recipe
Tuna Niçoise Salad is the perfect blend of substance and freshness. With seared tuna as the centerpiece, it offers lean protein while staying light and bright thanks to crisp green beans, creamy potatoes, and briny elements like olives and caperberries. The zesty lemon-Dijon dressing ties everything together with sharp, herby notes. It’s gluten-free, naturally dairy-free, and a beautiful make-ahead option for brunches, holidays, or a stylish lunch.
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Salad
4 ahi tuna steaks, seared and sliced “tataki” style
4 cups marble potatoes, cooked and halved
12 oz green beans, blanched and halved lengthwise
2 cups cherry tomatoes, halved
1 cup black olives, halved
1 bunch watercress
1 cup parsley leaves
8 caperberries, halved
4 eggs, boiled for 7 minutes and halved
Pink Peruvian salt or sea salt, to taste
Fresh cracked black pepper
Dressing
1/4 cup fresh lemon juice
3/4 cup extra virgin olive oil
1 tablespoon Dijon mustard
1 teaspoon dried oregano
directions
- Boil the eggs: Bring a pot of water to a gentle boil. Carefully add the eggs and cook for exactly 7 minutes for creamy yolks. Transfer to an ice bath, let cool, then peel and halve.
- Blanch the green beans: Boil green beans for 2–3 minutes until bright green and tender-crisp. Transfer to an ice bath to stop cooking. Drain and pat dry.
- Prepare the tuna: Pat tuna steaks dry and season with salt and pepper. In a hot pan with a touch of olive oil, sear the tuna for 30 seconds to 1 minute per side. Let rest, then slice thinly against the grain.
- Make the dressing: Whisk together lemon juice, Dijon mustard, oregano, and olive oil until smooth and emulsified.
- Assemble the salad: Use a large serving platter or individual plates. Start with a bed of watercress. Add halved potatoes, green beans, cherry tomatoes, olives, parsley leaves, caperberries, and egg halves.
- Top with seared tuna slices. Drizzle with lemon-Dijon dressing and finish with salt and freshly cracked black pepper. Serve immediately.
Servings and timing
Prep Time: 20 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 480 kcal per serving
Variations
- Canned Tuna Option: Use high-quality canned tuna packed in olive oil as a more accessible substitute for seared tuna.
- Vinaigrette Swap: Replace the Dijon dressing with a red wine vinaigrette for a more traditional French flavor.
- Add Anchovies: Traditional Niçoise often includes anchovy fillets for extra umami and saltiness.
- Egg-Free Version: Omit the eggs and add avocado slices for a creamy alternative.
- Grilled Veggies: Lightly grill the green beans or tomatoes for added depth of flavor.
storage/reheating
This salad is best enjoyed fresh but can be stored undressed in the refrigerator for up to 2 days. Store dressing separately in an airtight container. If using seared tuna, store the tuna slices separately and serve cold or let come to room temperature before assembling. Avoid reheating, as it can affect the texture of the tuna and greens.
FAQs
What kind of tuna should I use?
Use sushi-grade ahi or yellowfin tuna for searing. Ensure it’s fresh and handled properly if consuming rare or medium-rare.
Can I make this salad in advance?
Yes. Prepare all components ahead and assemble just before serving. Keep ingredients chilled and the dressing separate.
Are caperberries essential?
Not essential, but they add a beautiful briny bite and visual appeal. Substitute with capers if needed.
Can I serve the tuna well-done?
Yes, though seared rare or medium-rare is traditional and preserves the tuna’s tender texture.
Is this recipe gluten-free?
Yes, all the ingredients are naturally gluten-free. Always double-check packaged items like Dijon mustard to confirm.
What can I substitute for watercress?
Arugula, baby spinach, or mixed greens work well as a peppery or mild base.
How do I cook the potatoes properly?
Boil in salted water until fork-tender. Let cool slightly before halving for best texture.
What wine pairs well with Tuna Niçoise Salad?
A dry rosé or crisp Sauvignon Blanc pairs beautifully with the bright, fresh flavors of the dish.
Can I use jarred olives?
Yes. Use high-quality brined or oil-cured black olives for best flavor.
Is this suitable for Lent or Good Friday?
Yes, it’s a fish-based, meatless meal that aligns with traditional Good Friday observance.
Conclusion
Tuna Niçoise Salad is a perfect balance of elegance and nourishment, combining clean, bold flavors with beautiful presentation. With its seared ahi tuna, creamy eggs, seasonal vegetables, and bright dressing, it’s a stunning dish that’s as delicious as it is visually appealing. Whether you’re observing Good Friday or simply enjoying a fresh Mediterranean-inspired meal, this salad is a modern classic worthy of any table.
Print
Tuna Niçoise Salad
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This elegant and protein-packed Tuna Niçoise Salad is a fresh and vibrant centerpiece for your Good Friday meal. Featuring perfectly seared ahi tuna, creamy 7-minute eggs, blanched green beans, cherry tomatoes, briny olives and caperberries—all tossed in a zesty lemon-Dijon dressing—this French-inspired dish is light yet satisfying, honoring tradition with a modern flair.
Ingredients
Salad:
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4 ahi tuna steaks, seared and sliced tataki-style
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4 cups marble potatoes, cooked and halved
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12 oz green beans, blanched and halved lengthwise
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2 cups cherry tomatoes, halved
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1 cup black olives, halved
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1 bunch watercress
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1 cup parsley leaves
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8 caperberries, halved
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4 eggs, boiled for 7 minutes and halved
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Pink Peruvian salt or sea salt, to taste
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Fresh cracked black pepper
Dressing:
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1/4 cup fresh lemon juice
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3/4 cup extra virgin olive oil
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1 tbsp Dijon mustard
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1 tsp dried oregano
Instructions
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Boil the eggs: Add eggs to boiling water and cook for 7 minutes. Transfer to ice water, cool, peel, and halve.
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Blanch the green beans: Boil for 2–3 minutes, transfer to ice water, then drain and dry.
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Sear the tuna: Season tuna with salt and pepper. Sear in hot olive oil for 30 seconds to 1 minute per side. Rest, then slice thinly.
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Make the dressing: Whisk lemon juice, mustard, oregano, and olive oil until emulsified.
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Assemble the salad: Use watercress as the base. Arrange potatoes, green beans, tomatoes, olives, parsley, caperberries, and halved eggs.
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Top with seared tuna, drizzle with dressing, and finish with salt and cracked black pepper.
Notes
This dish can be served warm or chilled. Substitute canned tuna in oil for an easier version. Add anchovies or artichokes for a classic Niçoise touch.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Course, Salad
- Method: Searing, Blanching
- Cuisine: French-Inspired, Mediterranean
Nutrition
- Calories: 480 kcal per serving
