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$0.04 per serving
Ready in 35 minutes
Spoonacular Score: 93%
Spiralized Tuna Nicoise Salad is a main course that serves 4. One portion of this dish contains about 22g of protein, 17g of fat, and a total of 336 calories. For $3.08 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. This recipe from Inspiralized requires beans, dijon mustard, onion, and kalamatan olives. To use up the extra virgin olive oil you could follow this main course with the Peach Crisp: Healthy Crisp for Breakfast as a dessert. Several people really liked this Mediterranean dish. 137 people were glad they tried this recipe. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. Taking all factors into account, this recipe earns a spoonacular score of 93%, which is great. Tuna Salad Nicoise, Tuna Nicoise Salad, and Tuna Nicoise Salad are very similar to this recipe.
Read the detailed instructions on Inspiralized
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!
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.
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.
Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.
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.
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.
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.