Recipes · French · Salads
Salade Niçoise
One serving has 398 kcal and 28 g protein, and at least a fifth of a woman's daily need of selenium (121%), vitamin K (90%), cobalamin (77%), niacin (73%), vitamin C (73%) and phosphorus (51%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (356 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: egg, fish, sulphite
Ingredients
- 150 g Tomatoes, raw
- 50 g Eggs, whole, raw
- 60 g Tuna, canned in oil
- 8 g Anchovies, canned in oil
- 15 g Olives, black
- 40 g Bell pepper, green, raw
- 10 g Scallions, raw
- 2 g Basil, fresh
- 15 g Olive oil
- 5 g Vinegar, red wine
- 0.3 g Salt
- 0.3 g Black pepper
Method
- Hard-boil the egg: lower it into simmering water and cook for 10 minutes, then cool in cold water, peel and quarter.
- Cut the tomatoes into wedges and the pepper into thin strips; thinly slice the scallion.
- Arrange the tomatoes, pepper, scallion, drained tuna, anchovy fillets and olives on a plate, and tuck in the egg quarters and basil leaves.
- Whisk the olive oil, red wine vinegar, salt and pepper into a simple vinaigrette.
- Drizzle the vinaigrette over the salad just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 398 kcal | 19% |
| Carbohydrates | 9.9 g | |
| Water | 285 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 28.1 g | 59% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.4 g | |
| Methionine | 0.79 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.5 g | |
| Histidine | 0.77 g | |
| Fat | 27.5 g | |
| Monounsaturated | 16.1 g | |
| Polyunsaturated | 4.7 g | |
| Docosahexaenoic Acid (DHA) | 0.19 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 4.1 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 204 mg | |
| Calcium | 99.2 mg | 10% |
| Copper | 0.28 mg | 31% |
| Iron | 3.9 mg | 22% |
| Magnesium | 55.2 mg | 18% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 356 mg | 51% |
| Potassium | 703 mg | 15% |
| Selenium | 66.6 µg | 121% |
| Sodium | 852 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 10.2 mg | 73% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 61.9 µg | 15% |
| Cobalamin (vitamin B12) | 1.8 µg | 77% |
| Choline | 186 mg | 44% |
| Vitamin A | 178 µg | 25% |
| Vitamin C | 55.1 mg | 73% |
| Vitamin D (D2 + D3) | 208 IU | 35% |
| Vitamin E | 4.8 mg | 32% |
| Vitamin K | 81.1 µg | 90% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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