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Friday, June 16, 2017

Salade Niçoise: A Simple Healthy Summer Dish your Family will Love

With the  hot weather here in Provence, nothing beats a Salade Niçoise. Thankfully, there are no rules and regulations for this dish.

It’s hot here in Provence, south of France but you  still have to prepare  tasty healthy family meals for the family and house guests. Here is one of my favorite recipes – simple, economic and light, Salade Niçoise made with extra virgin olive oil  is perfect for those hot summer days.

 This dish which originates from Nice  is  made with fresh ingredients, highly colorful and full  of health benefits. Not only that, this French  composed salad is quick, economic and nutritious. Although there are quite a few variations to this dish, remember no olives or olive oil – no salade niçoise. 

The recipe is for four to six people. I include potatoes here as my young house guests seem to be super hungry at lunch time and I like to add fresh basil herbs and garlic to my vinaigrette.

Healthy Salade Niçoise

You can use fresh tuna steaks for this recipe: even better if you grill them  on a barbeque rather than pan fry. Rub the clean fish all over with olive oil and grill lightly for 5 to 7 minutes. Cover and allow to  cool while you prepare  the rest of the salad.

For Salad Niçoise

For the Garlic olive oil vinaigrette

1 small crushed garlic clove (optional)
1 tbsp. Dijon mustard
2 tbsp. red wine vinegar
5 tbsp. olive oil
Salt and Pepper to taste

Fresh basil (optional)
For the salad

3 large eggs
Cos lettuce leaves
250g French (green) beans
1 Lebanese cucumber sliced
½ red sliced onion
4 tomatoes cut in 8
3 waxy potatoes cooked and  quartered
1 tin of tuna chunks or fillets in olive oil, drained
1 tin of anchovies in olive oil, drained
½ cup of green or black olives
To prepare the garlic olive oil vinaigrette, combine the garlic with the mustard into a bowl. Then add the vinegar and stir. Add the olive oil, one tablespoon at the time, until all ingredients blend together. Place the dressing in the fridge until ready to use.
Meanwhile, bring 2 pans of water to the boil. In the first pan, plunge the eggs into the boiling water and cook for about six minutes from the time the water comes back to the boil. The shelling of these eggs can be quite delicate, because the white is so fragile. Crack the shells by rolling them on a flat surface, and then refresh them with cold water. The water will penetrate the cracks in the shell which can be removed more easily.
Put the beans in the second pan of boiling water. Blanch the beans for about 3 minutes. Drain them and refresh them under cold water for them to keep their bright green color.
Begin to assemble the salad.
Place the lettuce leaves on a large serving platter, add the cucumber and onion slices on the top. Add the tomatoes, green beans and potatoes. Add the drained tuna chunks or grilled steaks; arrange the half eggs on the top of the salad. Finally, scatter olives and anchovies on the top of the salad. Drizzle with olive oil dressing before serving.

Bon appétit! 


  1. This looks amazing. I'm making it this week. it has been extremely hot in the US so not having to use an oven is the best kind of recipe. Thank you.

  2. Thank you for this feedback. It's extremely hot here as well. Today for lunch I made gazpacho: no cooking just a delicious blend of tomatoes, red pepper, cucumber, extra virgin and a few other bits. I will write it up on the blog later this week.

  3. Thanks. Looking for a gazpacho with lots of flavor.