MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Beware of cross-contamination from breaded or seasoned items at the fish counter.

 

"Except the vine, there is no plant which bears a fruit of as great importance as the olive."
-Pliny, Roman Historian

The refrigerator light goes on...

Composed salads like these are a meal unto themselves.

Canned Olives

I have never met a canned olive that I liked. I was at a restaurant recently and ordered a Salade Nicoise and was presented with a beautifully arranged plate. Gorgeous lettuces, a light vinaigrette, quartered hard cooked eggs, small perfectly boiled potatoes, two thin anchovy filets and grilled tuna. And there sprinkled over the top were canned, sliced black olive slices. Blech! A beautiful salad ruined by less-than-perfect ingredients.


 

Salade Nicoise



Servings = 2 | Serving size =1 large salad / 4 ounces tuna

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3,4.

This salad does not keep well but the ingredients can be made the night before and assembled when ready to serve.

1/2 lbs tuna (in 4 ounce steaks)
fresh ground black pepper (to taste)
spray olive oil
1/4 tsp unsalted butter
1/4 lbs small red potatoes
1 1/2 Tbsp red wine vinegar
1/2 Tbsp coarse ground mustard
1 Tbsp extra virgin olive oil
1 Tbsp curly parsley (minced)
1/2 Tbsp capers
1/4 tsp dried oregano
1 anchovy filet
1 clove garlic (minced)
6 cherry or grape tomatoes
1/4 quarts French green beans (steamed and chilled)
6 black olives
3 cups romaine lettuce (chopped)
1 hard boiled egg (quartered)

Season the tuna with ground pepper.

Heat a large non-stick skillet over high heat until very hot (almost smoking) and spray with the olive oil. Add the tuna steaks seasoned side down. Cook over medium-high heat until seared and turn. Rare tuna will take about 4 minutes per side. Remove and let cool. Chill.

Place the red potatoes and butter in a roasting pan and place in the oven and reduce the heat to 400F. Roast for about 20 - 25 minutes until tender. Remove and let cool. Chill.

Whisk together the vinegar, mustard, olive oil, parsley and oregano. Using a fork, mash the anchovy filet into the dressing until it is smooth and then whisk into the dressing with the garlic. Add the capers. Chill well.

To assemble the salad, divide the lettuce between 4 chilled plates. Place the green beans, potatoes and tomatoes in the vinaigrette and toss well. Place on top of the lettuce arranging each vegetable opposite each other. Place a tuna steak on each plate along with one half of a hard boiled egg and three olives for each salad.

Nutrition Facts

Serving size = about 3 cups salad

Servings = 2

.

Amount Per Serving

Calories 324 Calories from Fat 110
  % Daily Value
Total Fat 13g 14%
    Saturated Fat 2g 11%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 160mg 53%
Sodium 347mg 14%
Total Carbohydrates 19g 6%
    Dietary Fiber 6g 22%
    Sugars 4g  
Protein 34g  
Vitamin A 107% Vitamin C 69%
Calcium 11% Iron 20%
Vitamin K 121 mcg Potassium 1245 mg
Magnesium 107 mg