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A salad with substance

This month’s recipe is definitely in the ‘salad as a main meal’ category with lots of different textures and flavours, says LYNN BAIN.

One historic version of niçoise salad included tomatoes, anchovies and olive oil.

Over the years, other ingredients were added — such as tuna, potatoes, beans, eggs and olives — to make the salad the main meal that it is today.

Just a comment on the anchovies. You can hardly taste them in the dish, however they add significant substance and body to the dressing (so don't leave them out).

Handy hint one: You can use your choice of a variety of different protein options in this recipe — from canned tuna to fresh tuna, or salmon (canned or fresh).

In this version of Tuna Niçoise Salad, I have used canned tuna in oil. I've done so just to highlight the options.

However, a lightly seared fresh tuna steak is my normal 'go to' in this salad (see Steve's butchery article on preparing fresh tuna on page 32).

One tip when using canned tuna is to remember that the oil from the tin is used in the dressing (or you can use extra virgin olive oil from the bottle if you choose tuna in spring water).

It also pays to read the ingredients label on the tuna tin. You'll see a variety of salt levels and oil types — some use a blend of oils, others use (the preferred) olive oil.

Keep all this in mind if you are targeting low salt, omega 3 and good cholesterols to provide a healthy meal — even the difference in the same type of product between different brands is interesting.

Handy hint two: You can substitute any lettuce you have to hand instead of the cos variety in this recipe. If you are using large-leafed lettuce, such as iceberg, then you may roughly shred the leaves to make the dish easier to eat with just a fork.

Tuna Niçoise Salad

INGREDIENTS

Salad:

1-2 baby cos lettuce

small handful black olives, pitted

2 Roma tomatoes, cut into wedges/pieces

2 free-range eggs

2 small potatoes

6 or so green beans, topped and tailed

200g tin tuna, drained and the oil retained

Dressing:

½ clove of garlic, finely grated

1 anchovy fillet, crushed (optional)

1 tsp French mustard

2 tbsp red wine vinegar

3 tbsp reserved oil from the tuna

METHOD

Step 1: To make the dressing, combine the garlic, anchovy, mustard and red wine vinegar in a sealable container. Then add the oil to the ingredients in the container.
Step 2: The dressing ingredients of garlic, mustard, red wine vinegar, anchovy and reserved oil from the tinned tuna.
Step 3: Seal the lid of the container tightly and shake well to combine. Then set to one side until ready to use.
Step 4: Add the potatoes to a large pan of cold, salted water. Bring to the boil, then reduce the heat to a simmer. Cook the potatoes until they are nearly cooked through and then add the beans to the saucepan of potatoes.
Step 5: While the potatoes are cooking, cook the eggs in another saucepan of simmering water.
Step 6: Continue to cook the potatoes and beans for another five minutes, then remove the beans and immediately place them into a bowl of iced water.
Step 7: The iced water stops the beans from cooking any further, thus retaining their crunch, and the iced water also retains the beans’ colour.
Step 8: Next remove the potatoes from the saucepan and leave to cool slightly. When the potatoes are cool enough to handle, quarter them and in a bowl drizzle a tablespoon of the dressing over them. Leave to cool completely.
Step 9: Back to the eggs. Cook the eggs for seven minutes then transfer the eggs to the bowl of iced water containing the beans. Allow the eggs to cool and then drain the beans and the eggs. Peel the eggs and then cut them into either halves or quarters.
Step 10: Into the bowl containing the potatoes, add the lettuce leaves, beans and olives. Also, add most of the remaining dressing and gently combine.
Step 11: Divide the lettuce/potato mixture between two plates (or bowls). Top with the tomatoes and eggs. Flake the tuna over the top of the salad and then drizzle with the remaining dressing. Your Tuna Niçoise Salad is ready to serve.

contributor