Classic Niçoise Salad Recipe: A Mediterranean Delight
The Niçoise Salad, or Insalata Nizzarda, is a classic Mediterranean dish that celebrates fresh, vibrant flavors and wholesome ingredients. Known for its simplicity and delicious combination of flavors, this salad is the perfect choice for a light yet satisfying meal. Whether you’re looking to enjoy it as a lunch, a side dish, or as part of a summer dinner, the Niçoise Salad is sure to impress. The ingredients come together beautifully, from the hearty boiled eggs to the briny olives, tuna, and anchovies, all dressed in rich extra virgin olive oil. This recipe is as colorful as it is flavorful!
Ingredients for Classic Niçoise Salad
| Ingredient | Quantity |
|---|---|
| Eggs | 4 |
| Lettuce (preferably Romaine) | 300g |
| Cherry Tomatoes | 250g |
| Canned Tuna in Olive Oil | 140g |
| Black Olives (pitted) | 100g |
| Fresh Spring Onion (scallion) | 40g |
| Anchovy Fillets in Olive Oil | 20g |
| Extra Virgin Olive Oil | As needed |
| Sea Salt | To taste |
| Black Pepper | To taste |
Nutritional Information (Per serving – approximate values)
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 |
| Protein | 22g |
| Carbohydrates | 10g |
| Dietary Fiber | 4g |
| Sugars | 6g |
| Fat | 22g |
| Saturated Fat | 3g |
| Sodium | 450mg |
Instructions for Making Classic Niçoise Salad
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Cook the Eggs: Begin by preparing the boiled eggs. Place the eggs in a saucepan and cover them with cold water. Bring the water to a boil over medium heat. Once the water starts to boil, let the eggs cook for about 7 minutes for perfectly hard-boiled eggs. After 7 minutes, remove the eggs from the water, drain, and set them aside to cool.
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Prepare the Vegetables: While the eggs are cooling, wash and prepare the remaining ingredients. Cut the lettuce into bite-sized pieces, and place them into a large mixing bowl. Slice the cherry tomatoes into quarters and add them to the bowl. Wash and finely chop the fresh spring onions (scallions), discarding the green tops, and add them to the bowl as well.
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Prepare the Tuna and Anchovies: Open the can of tuna and drain the oil. Flake the tuna into smaller pieces, and add it to the mixing bowl with the vegetables. Similarly, drain the anchovy fillets from the oil, and chop them into small pieces before adding them to the salad.
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Assemble the Salad: By this time, the boiled eggs should be cool enough to handle. Peel the eggs and slice each one into four equal parts. Add the sliced eggs to the salad, and then gently toss everything together, ensuring that the tuna, vegetables, and anchovies are evenly mixed.
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Dress the Salad: Drizzle extra virgin olive oil over the salad, and season with sea salt and freshly ground black pepper to taste. Toss the salad again to combine all the flavors, ensuring a nice coating of olive oil and seasoning.
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Serve: Once the ingredients are mixed and seasoned to your liking, transfer the Niçoise Salad to serving plates. The salad can be served immediately as a fresh and vibrant meal.
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Optional Garnish: If you desire, you can garnish your salad with a few extra black olives or anchovy fillets for an added touch of Mediterranean flair.
Tips for Perfect Niçoise Salad:
- Use Fresh Ingredients: The freshness of the vegetables and greens is key to making this salad pop with flavor. Opt for the best quality tuna, ideally packed in olive oil, to enhance the dish’s richness.
- Eggs: Hard-boiled eggs are an essential part of this salad, providing a creamy texture that contrasts beautifully with the briny flavors of the olives and anchovies. Be careful not to overcook the eggs to ensure a soft yolk and creamy texture.
- Seasoning: The combination of salt, pepper, and olive oil is simple, but it is essential to balance the flavors properly. Taste and adjust the seasoning as needed to suit your preferences.
- Serving Suggestions: Niçoise Salad is a versatile dish that pairs beautifully with a crisp white wine or a chilled rosé. It’s perfect for a light lunch, a picnic, or even a refreshing side dish for dinner.
Why You’ll Love This Classic Niçoise Salad:
This salad not only looks beautiful on the plate but also offers a burst of flavors with each bite. The crunchy lettuce, juicy cherry tomatoes, briny olives, tender tuna, and savory anchovies come together to create a well-balanced meal that’s satisfying yet light. With its Mediterranean roots, it’s a perfect representation of fresh, healthy eating, and is sure to be a favorite in your recipe repertoire. Whether you’re preparing it for a family meal or impressing guests at a dinner party, this Niçoise Salad is a crowd-pleaser that never goes out of style.
Enjoy this classic dish with your loved ones and savor the true taste of the Mediterranean!
