Nicoise Salad

Carbs 19%Fat 58%Protein 23%
Percent Calories

1 serving of nicoise salad contains 518 Calories. The macronutrient breakdown is 19% carbs, 58% fat, and 23% protein. This is a good source of protein (56% of your Daily Value), fiber (18% of your Daily Value), and potassium (24% of your Daily Value).

Ingredients

Directions

  1. 1. In a jar, place the oil, lemon juice or vinegar, shallots, herbs, and mustard. Cover with a lid and shake until well blended. Add salt and pepper to taste. 2. Place onion slices in a small bowl and sprinkle with 3 Tbsp of the vinaigrette. (The onions soaking in the vinaigrette will help take some of the bite out of them.) 3. Place potatoes in a large pot and cover with 2 inches of water. Add 1 Tbsp of salt. Heat on high to bring to a boil. Lower the heat to maintain a simmer. Cook for 10 to 12 minutes or so, until the potatoes are fork tender. Drain. While the potatoes are still warm, cut them into halves or quarters, depending on the size of the potatoes. Place them in a bowl and dress them with about 1/4 cup of the vinaigrette. 4. While the potatoes are cooking, fill a medium sized pot halfway with water, and add 2 teaspoons of salt. Bring to a boil on high heat. Add the green beans to the boiling water. Cook until tender but still firm to the bite, about 3-5 minutes (more or less, depending on the toughness of the beans). Drain and either rinse with cold water to stop the cooking, or shock for half a minute in ice water. 5. Arrange bed of lettuce on a serving platter (I used two serving platters, shown in the photos). Mound tuna in center of lettuce. Sprinkle the tomatoes and onions around the tuna. Arrange the potatoes and green beans in mounds at the edge of the lettuce. 6. Arrange hard boiled eggs, olives, and anchovies (if using) in mounds on the lettuce bed. Drizzle everything with the remaining vinaigrette. Sprinkle with capers if using. Serve immediately. Should be served slightly warm or at room temperature.

Nutrition Facts

For 1 serving of nicoise salad (471g)

NutrientValue%DV
Calories518
Fats34g 44%
Saturated fats6g 28%
Trans fats0g
Cholesterol224mg 75%
Sodium515mg 22%
Carbs25g 9%
Net carbs21g
Fiber5g 18%
Sugar6g
Protein31g
Calcium119mg 12%
Iron6mg 71%
Potassium1105mg 24%
Vitamin D2μg 15%
Vitamins and Minerals
Alpha carotene88μg
Beta carotene1557μg
Caffeine0mg
Choline211mg 38%
Copper0.3mg 37%
Fluoride29μg
Folate (B9)116μg 29%
Lycopene1582μg
Magnesium81mg 19%
Manganese0.4mg 18%
Niacin13mg 79%
Pantothenic acid1mg 28%
Phosphorus361mg 52%
Retinol98μg
Riboflavin (B2)0.5mg 36%
Selenium91μg 166%
Theobromine0mg
Thiamine0.2mg 20%
Vitamin A IU3009IU
Vitamin A232μg 26%
Vitamin B123μg 130%
Vitamin B61mg 54%
Vitamin C30mg 34%
Vitamin D IU90IU
Vitamin D20μg
Vitamin D32μg
Vitamin E5mg 36%
Vitamin K98μg 81%
Zinc2mg 18%
Sugars
Sugar6g
Sucrose1g
Glucose2g
Fructose2g
Lactose0g
Maltose0g
Galactose0g
Starch13g
Fats
Saturated fats6g 28%
Monounsaturated fats22g
Polyunsaturated fats4g
Trans fats0g
Fatty Acids
Total omega 30.3g
Total omega 61g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid5g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine2g