Great before or after the holiday, this Salmon Nicoise recipe will brighten your week. An old favorite with a new twist: salmon Nicoise features delicious red potatoes, tomatoes and green beans. Usually made with tuna, salmon is a great change of taste. Scroll down and see suggested pairings to complete this meal. Enjoy!
Nicoise is a French phrase meaning “as prepared in Nice” It refers to a cooking style that uses tomatoes, olives, garlic and anchovies. Our recipe does not have anchovies or hard-cooked eggs that are part of the standard Salad Nicoise. Usually made with tuna and served cold, the flavors are great when eaten warm, too.
Both salmon and tuna are oily fish: 6-8 ounces is recommended to be eaten each week for heart health. However, eating more than 8 ounces of oily fish each week has shown no additional benefit and may actually raise blood lipid levels. Eating large amounts of a healthful food is not always better. Stick to small portions.
Salmon or Tuna Nicoise Recipe for 4 servings
- White wine vinegar, 1/3 c.
- Dijon mustard, 2 T.
- Olive oil, 1/4 c.
- Salmon or Tuna, fresh, 1.25 pounds – 4 uniform slices
- Potatoes, red skin or new, 1 pound, scrubbed well
- Green beans, 1/2 pound, trimmed, washed
- Tomatoes, plum 2 large - sliced, seeded
- Capers, drained, 4 T.
- Olives, Nicoise, 1/3 c.
- Mixed greens, 4 c., washed
Directions: Preheat oven to 350 degrees Fahrenheit
- Prepare the dressing: whisk vinegar and mustard. Add olive oil. Set aside.
- Boil red potatoes until tender, about 10 minutes. Slice into 1/4-inch thick slices.
- While potatoes cook, place fish in a baking pan, skin side down. Drizzle 1 T. dressing on each piece. Reserve rest of dressing. Bake fish 5-10 minutes, depending on thickness. Do not overcook.
- Simmer green beans in water for 5 minutes, until just tender. Drain.
- Toss sliced potatoes and green beans with leftover dressing.
To Servce: Place 1/4 of mixed greens on each plate and top with one piece of salmon. Add 1/4 of the potato and green beans. Top with 1/4 of the tomatoes, capers and olives.
Nutrition Facts for one serving: 470 Calories, 40% from fat (26 grams, mostly healthful unsaturated fats), 80 mg of cholesterol, 400 mg of sodium, 26 grams carbohydrates, 6 grams fiber and 34 grams of protein.
Menu suggestions
Green Salad with Apples: Make a simple salad featuring mixed greens, red delicious apples slices, a few walnuts and sliced red onions. Add a simple dressing by whisking 3 Tbsp. of walnut or olive oil with 1 T. of maple syrup.
Bruschetta: From the Italian word bruscare, meaning to roast over coals, bruschetta is easy to make. Start with a loaf of French or Italian bread and slice 4 pieces, about 1/2 inch thick. Toast under the broiler or on the grill. Mash 4 cloves of garlic. Rub each pieces of toasted bread with the smashed garlic. Use a spoon to lightly break the surface of the bread and drizzle with a little olive oil. Only prepare one side of bread. Serve. Other toppings can be added.
Dessert: It is likely that your guests are looking to keep their meals “light” as well. Both tuna and salmon are high in protein and healthful fats which makes this a filling meal. A few gingersnap cookies with sauteed apples and cinnamon provide a fruity, spicy finish. Or,try a scoop of raspberry sorbet with 1 or 2 small dark chocolate squares for a satisfying end to this heart-healthy meal.
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