5 from 108 votes
Healthy French Asparagus And Tuna Salad Without Mayo
This French-style asparagus and tuna salad combines seared ahi tuna, tender new potatoes, asparagus, arugula, cherry tomatoes, and nicoise olives, dressed with a flavorful vinaigrette made without mayonnaise. Hard-boiled eggs add richness, while the anchovy, caper, and sherry vinegar dressing enhances the salad with depth and tang.
Prep Time
30 mins
Cook Time
20 mins
Total Time
40 mins
Servings:
2
Calories:
422 kcal
Course:
Main Course, Salad
Cuisine:
French
Ingredients
- 2 oz ahi tuna steaks Boneless
- ½ teaspoon olive oil for brushing on tuna
- ½ teaspoon seasoning salt
- 2 egg
- 2 small potato ¾" dice, new
- 2 c arugula
- 6-10 asparagus depending on size, cut in half, spears
- 6 cherry tomato quartered
- 10 nicoise olives 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
- black pepper to taste
- salt to taste
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.
Cup of Yum
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 vinaigrette makes about four servings; consider preparing extra to use on other salads.
- Adjust tuna cooking time to preferred doneness; rare is recommended but can be cooked through if desired.
- Blanch asparagus briefly then cool quickly to maintain texture and color.
Nutrition Information
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%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 422
% 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.