Grilled Fish Salad Niçoise
Category: Fish and Seafood Recipes
Prep Time: 10 minutes
Difficulty: Easy
Serving: 4
Introduction
This Grilled Fish Salad Niçoise is a light, flavorful dish perfect for a healthy meal or a delightful side for your next gathering. Combining grilled tuna with fresh vegetables and tangy Dijon mustard, this salad packs a punch of Mediterranean flavors, while offering a balance of protein and healthy fats. It’s a wonderful twist on the traditional Niçoise salad, featuring tuna grilled to perfection, tossed with white onion, olives, and anchovy paste for added depth. Whether you’re serving it for lunch, dinner, or as part of a larger meal, this salad is guaranteed to impress.
Ingredients
| Ingredient | Measurement |
|---|---|
| Tuna fillet, skinless | 0.75 pound (12 oz) |
| White onion, sliced | 1 |
| Dijon mustard | 1 teaspoon |
| Nicoise olives, pitted and sliced | 1 cup |
| Anchovy paste | 1 teaspoon |
Directions
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Grill the Tuna: Start by brushing the tuna fillet with nonstick cooking oil. Season generously with salt and freshly cracked black pepper. Preheat your grill and cook the tuna on a lightly oiled rack for approximately 7 minutes, turning once or twice to ensure an even sear.
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Prepare the Tuna: After grilling, let the tuna rest for 3-4 minutes. Once cooled slightly, break it into bite-sized pieces. Transfer the pieces to a large, attractive salad bowl.
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Assemble the Salad: Toss the grilled tuna with sliced white onion, Dijon mustard, Nicoise olives, and anchovy paste. Mix gently to ensure all ingredients are evenly coated.
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Serve and Enjoy: Chill the salad for a bit to enhance the flavors. Serve it well-chilled for a refreshing and light meal.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 194 |
| Total Fat | 0.9 grams |
| Carbohydrates | 3.7 grams |
| Protein | 0.5 grams |
Allergen Information
This recipe contains fish (tuna) and fish products (anchovy paste). Please be aware of potential allergens when preparing this dish.
Dietary Preferences
This recipe is suitable for pescatarians and those looking for a low-fat meal. While it is light on calories, it does contain a minimal amount of fat, most of which is healthy fat from the tuna. It is not suitable for vegans due to the presence of fish and anchovy paste.
Tips and Advice
- For an extra burst of flavor, consider adding a squeeze of fresh lemon juice just before serving.
- If you’re not a fan of anchovy paste, you can replace it with capers for a milder, brinier kick.
- This salad is best served chilled, but you can also enjoy it at room temperature if preferred.
- If you prefer, you can substitute grilled salmon or another mild fish in place of the tuna.
Conclusion
This Grilled Fish Salad Niçoise is not only quick and easy to prepare, but it’s also versatile and full of fresh, vibrant flavors. The grilled tuna paired with the tang of Dijon mustard and the saltiness of Nicoise olives makes it a crowd-pleaser every time. Perfect for a light lunch or dinner, this dish can be made in minutes and enjoyed by all.
