TUNA NIÇOISE

TUNA NIÇOISE

The key to this Tuna Nicoise recipe is to season the tuna generously and cook it over a high heat to give it an extra smoky, charred taste, taking care to avoid overcooking it. The dressing is another low-cal winner, heavy on the herbs and very low in fat. Try it with other salads, or drizzled over veggie dishes.

INGREDIENTS

SERVES: 2

2 medium free-range eggs

150g fine green beans

2 little gem lettuce, leaves separated

100g baby new potatoes, boiled, cooled and halved (or quartered if large)

½ red onion, thinly sliced

100g cherry tomatoes, halved

25g pitted black olives

1 tsp baby capers

2 yellowfin tuna steaks(120g each)

Olive oil spray

Juice of ½ lemon

Sea salt and freshly ground black pepper

For the dressing:

30g Greek yoghurt (0% fat)

1 tsp extra virgin olive oil

1 tsp water

1 tsp Dijon mustard

Finely grated zest and juice of ½ lemon

A pinch of golden caster sugar

½ tsp dried herbes de Provence

1 tbsp basil leaves, finely chopped

1 tbsp flat-leaf parsley leaves, finely chopped

METHOD

1: Bring a small pan of water to the boil. Carefully lower in the eggs and cook for 6 minutes. Remove the eggs from the pan (but keep the water boiling) and place them in a bowl of cold water to cool.

2: Add the green beans to the pan with a pinch of salt and cook for 3–4 minutes. Drain the beans, run under cold water to cool, then drain thoroughly.

3: Arrange the lettuce leaves, new potatoes, green beans, red onion, tomatoes, olives and capers on two serving plates.

4: Heat a griddle or frying pan over a medium-high heat. Season both sides of the tuna generously with salt and pepper. Spray one side of each tuna steak with 5 sprays of oil and place, oiled side down, in the pan. Spray the top of each steak with 5 more sprays of oil. Cook for 1–2 minutes on each side; it should still be pink in the middle.

5: Remove from the heat and squeeze over the lemon juice, then lift the tuna out onto a plate and leave to rest for a couple of minutes.

6: Meanwhile, whisk all the dressing ingredients together in a small bowl. Shell the eggs and cut them into wedges.

7: Lay the boiled egg wedges on top of the salad, then add the tuna (breaking it into chunks first if you wish). Sprinkle with salt and pepper, drizzle over the dressing and serve.

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INGREDIENTS

SERVES: 2

2 medium free-range eggs

150g fine green beans

2 little gem lettuce, leaves separated

100g baby new potatoes, boiled, cooled and halved (or quartered if large)

½ red onion, thinly sliced

100g cherry tomatoes, halved

25g pitted black olives

1 tsp baby capers

2 yellowfin tuna steaks(120g each)

Olive oil spray

Juice of ½ lemon

Sea salt and freshly ground black pepper

For the dressing:

30g Greek yoghurt (0% fat)

1 tsp extra virgin olive oil

1 tsp water

1 tsp Dijon mustard

Finely grated zest and juice of ½ lemon

A pinch of golden caster sugar

½ tsp dried herbes de Provence

1 tbsp basil leaves, finely chopped

1 tbsp flat-leaf parsley leaves, finely chopped

METHOD

1: Bring a small pan of water to the boil. Carefully lower in the eggs and cook for 6 minutes. Remove the eggs from the pan (but keep the water boiling) and place them in a bowl of cold water to cool.

2: Add the green beans to the pan with a pinch of salt and cook for 3–4 minutes. Drain the beans, run under cold water to cool, then drain thoroughly.

3: Arrange the lettuce leaves, new potatoes, green beans, red onion, tomatoes, olives and capers on two serving plates.

4: Heat a griddle or frying pan over a medium-high heat. Season both sides of the tuna generously with salt and pepper. Spray one side of each tuna steak with 5 sprays of oil and place, oiled side down, in the pan. Spray the top of each steak with 5 more sprays of oil. Cook for 1–2 minutes on each side; it should still be pink in the middle.

5: Remove from the heat and squeeze over the lemon juice, then lift the tuna out onto a plate and leave to rest for a couple of minutes.

6: Meanwhile, whisk all the dressing ingredients together in a small bowl. Shell the eggs and cut them into wedges.

7: Lay the boiled egg wedges on top of the salad, then add the tuna (breaking it into chunks first if you wish). Sprinkle with salt and pepper, drizzle over the dressing and serve.

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