Healthy French Asparagus And Tuna Salad Without Mayo
User Reviews
5.0
108 reviews
Excellent
-
Prep Time
30 mins
-
Cook Time
30 mins
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Total Time
40 mins
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Servings
2
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Calories
422 kcal
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Course
Main Course, Salad
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Cuisine
French
Healthy French Asparagus And Tuna Salad Without Mayo
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Thinly sliced fresh rare tuna over crisp veggies and a runny egg topped with capers and a crazy good French style Nicoise dressing. This salad is a perfect meal any time of year. This serves 2 as a main course or 4 as an appetizer or side salad.
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Ingredients
- 2 6 oz ahi tuna steaks Boneless
- ½ teaspoon olive oil for brushing on tuna
- ½ teaspoon seasoning salt
- 2 eggs
- 2 small new potatoes ¾" dice
- 2 c arugula
- 6-10 asparagus spears depending on size, cut in half
- 6 cherry tomatoes quartered
- 10 Nicoise or Mixed Hot Olives
Dressing
- 1 tablespoon shallot finely chopped
- 1 anchovy mashed, (or 1 teaspoon anchovy paste)
- 1 tablespoon capers
- 1 teaspoon Dijon mustard
- 2 teaspoon sherry vinegar
- ½ teaspoon raw sugar
- ¼ c olive oil
- S+P to taste
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Instructions
Prepare Salad Ingredients
- Put a small pot of water on to boil and preheat a non-stick frying pan on medium.
- Pat Tuna steaks dry with paper towel, brush very lightly with olive oil, sprinkle lightly with seasoning salt and place in frying pan once preheated. Cook 2 minutes each side for rare and up to 4 minutes per side for well done (I recommend rare). When finished, place on plate and let rest while finishing salad.
- Once water is boiling, place 2 eggs in water and turn down to simmer for 6-8 minutes depending how runny you want your egg. Using a slotted spoon, remove eggs and put in cold water over for 1 minute to stop cooking. Do not drain water.
- Place cubed potatoes into simmering water and cook for 8-10 minutes until cooked through but still firm. While potatoes are cooking, place halved asparagus spears in same pot and cook 1 minute, then remove with slotted spoon and run cold water over quickly to stop cooking. Once potatoes are done, drain in colander, discarding water.
Make Vinagrette
- While ingredients are cooking make dressing. Mash Anchovy in bowl with back of fork, then mix in the rest of the dressing ingredients and whisk well.
Assemble the Salad
- Peel the eggs. On each plate, put half the arugula in the middle then surround the greens with the asparagus, potatoes, egg cut in half or quarters, tomatoes, and olives. Slice the Tuna against the grain and place on top.Drizzle the dressing over the top. The dressing makes enough for 4 so you will have more dressing than you need for this recipe so reserve the rest for another salad.
Notes
- The vinagrette is hard to scale down to 2 servings so this recipe makes 4 but it is fantastic on any salad with hearty greens, tomatoes, avocado etc. or double the rest of the ingredients and make 4 servings of salad.
Nutrition Information
Show Details
Calories
422kcal
(21%)
Carbohydrates
18g
(6%)
Protein
10g
(20%)
Fat
36g
(55%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
4g
Monounsaturated Fat
24g
Trans Fat
1g
Cholesterol
165mg
(55%)
Sodium
1114mg
(46%)
Potassium
621mg
(18%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
1435IU
(29%)
Vitamin C
29mg
(32%)
Calcium
100mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 422 kcal
% Daily Value*
| Calories | 422kcal | 21% |
| Carbohydrates | 18g | 6% |
| Protein | 10g | 20% |
| Fat | 36g | 55% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 24g | 120% |
| Trans Fat | 1g | 50% |
| Cholesterol | 165mg | 55% |
| Sodium | 1114mg | 46% |
| Potassium | 621mg | 13% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 1435IU | 29% |
| Vitamin C | 29mg | 32% |
| Calcium | 100mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
108 reviews
Excellent
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