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Spiralized Tuna Nicoise Salad

 
Spiralized Tuna Nicoise Salad
Image ©
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $3.39 One serving costs about $3.39

$3.39 per serving

137 people like this recipe

137 likes

This recipe is ready in 35 minutes

Ready in 35 minutes

4 gluten-free,dairy-free,pescetarian,gluten free,dairy free,pescatarian side dish,lunch,salad,main course,main dish,dinner mediterranean,european,french
spoonacular Score:92%

Spoonacular Score: 92%

 

You can never have too many main course recipes, so give Spiralized Tuna Nicoise Salad a try. For $3.39 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. One serving contains 336 calories, 22g of protein, and 17g of fat. Head to the store and pick up tuna steak, heirloom cherry tomatoes, lemon juice, and a few other things to make it today. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing {A Tribute to Aunt Roxanne} as a dessert. 137 people have made this recipe and would make it again. From preparation to the plate, this recipe takes roughly 35 minutes. It is a good option if you're following a gluten free, dairy free, whole 30, and pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is excellent. Try Salad Nicoise with Spiralized Red Potatoes, Tuna Salad Nicoise, and Tuna Salad Nicoise for similar recipes.

Chardonnay, Gruener Veltliner, and Sauvignon Blanc are great choices for Salad. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. One wine you could try is Raymond Reserve Selection Chardonnay. It has 4.4 out of 5 stars and a bottle costs about 18 dollars.

Raymond Reserve Selection Chardonnay

The Napa Valley Reserve Chardonnay opens with toasty aromas of vanilla bean, baked pears and a hint of cantaloupe. In the mouth, it offers a medley of harmonious flavors, orange zest, caramel, golden delicious apples, jasmine and lemon. This wine is beautifully balanced with crisp acidity and an elegant lingering finish.

» Get this wine on Wine.com

Ingredients

Servings:
8 oz
8 oz ahi tuna steak
ahi tuna steak
1 cup
1 cup cherry tomatoes
cherry tomatoes
1 Tbsp
1 Tbsp dijon mustard
dijon mustard
3
3  eggs
eggs
2 Tbsps
2 Tbsps extra virgin olive oil
extra virgin olive oil
0.5 tsps
0.5 tsps garlic powder
garlic powder
0.5 lb
0.5 lb fresh green beans
fresh green beans
0.75 cups
0.75 cups kalamata olives
kalamata olives
2 tsps
2 tsps lemon juice
lemon juice
0.5
0.5  onion
onion
1 Tbsp
1 Tbsp parsley
parsley
1 lb
1 lb trimmed potatoes
trimmed potatoes
some
some salt and pepper
salt and pepper
2.5 Tbsps
2.5 Tbsps white balsamic vinegar
white balsamic vinegar
8 oz ahi tuna steak
8 oz
ahi tuna steak
1 cup cherry tomatoes
1 cup
cherry tomatoes
1 Tbsp dijon mustard
1 Tbsp
dijon mustard
3  eggs
3
eggs
2 Tbsps extra virgin olive oil
2 Tbsps
extra virgin olive oil
0.5 tsps garlic powder
0.5 tsps
garlic powder
0.5 lb fresh green beans
0.5 lb
fresh green beans
0.75 cups kalamata olives
0.75 cups
kalamata olives
2 tsps lemon juice
2 tsps
lemon juice
0.5  onion
0.5
onion
1 Tbsp parsley
1 Tbsp
parsley
1 lb trimmed potatoes
1 lb
trimmed potatoes
some salt and pepper
some
salt and pepper
2.5 Tbsps white balsamic vinegar
2.5 Tbsps
white balsamic vinegar

Equipment

mixing bowl
mixing bowl
colander
colander
sauce pan
sauce pan
frying pan
frying pan
whisk
whisk
pot
pot
mixing bowl
mixing bowl
colander
colander
sauce pan
sauce pan
frying pan
frying pan
whisk
whisk
pot
pot


Instructions

Read the detailed instructions on Inspiralized

Price Breakdown

Cost per Serving: $3.39
Ingredient
8 ounces ahi tuna steak
1 cup cherry tomatoes
1 tablespoon dijon mustard
3 eggs
2 tablespoons extra virgin olive oil
1/2 teaspoon garlic powder
1/2 pound fresh green beans
3/4 cup kalamata olives
2 teaspoons lemon juice
1/2 onion
1 tablespoon parsley
1 pound trimmed potatoes
2 1/2 tablespoon white balsamic vinegar
Price
$7.76
$1.33
$0.15
$0.72
$0.33
$0.05
$0.76
$1.16
$0.07
$0.12
$0.16
$0.60
$0.34
$13.55

Tips

Health Tips

  • Tuna is high in protein and omega-3 fatty acids, but it can also be high in mercury. We recommend trying smaller fish, such as herring, sardines, and mackerel, in place of tuna. With the right recipes, you can get used to the fishier taste. If you really want to stick with tuna, choose light tuna over albacore and limit consumption to about one can a week.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Cooking Tips

  • Store potatoes and sweet potatoes in a cool, dark place, and never put them in the refrigerator. At cold temperatures, the starch in potatoes is turned into sugar, affecting their flavor. For more information about selecting and storing potatoes, check out this lesson about potatoes in the academy.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Tuna's sustainability heavily depends on the fishing spots and methods. Inform yourself about where and how your tuna was caught or choose more widely sustainable options, such as herring, sardines, or mackerel instead.

Disclaimer

Nutritional Information

Quickview
336 Calories
22g Protein
17g Total Fat
24g Carbs
31% Health Score
Limit These
Calories
336
17%

Fat
17g
27%

  Saturated Fat
3g
21%

Carbohydrates
24g
8%

  Sugar
5g
6%

Cholesterol
144mg
48%

Sodium
721mg
31%

Get Enough Of These
Protein
22g
45%

Vitamin B12
5µg
94%

Selenium
33µg
48%

Manganese
0.91mg
46%

Vitamin A
2176IU
44%

Vitamin C
31mg
38%

Vitamin B6
0.73mg
36%

Vitamin B3
6mg
34%

Iron
6mg
34%

Copper
0.66mg
33%

Phosphorus
297mg
30%

Vitamin K
30µg
29%

Potassium
917mg
26%

Vitamin D
3µg
26%

Vitamin B2
0.41mg
24%

Fiber
5g
24%

Vitamin E
3mg
22%

Magnesium
84mg
21%

Vitamin B1
0.26mg
17%

Vitamin B5
1mg
17%

Folate
65µg
16%

Calcium
105mg
11%

Zinc
1mg
10%

covered percent of daily need

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