Seafood Niçoise

Salade Niçoise is a classic French salad from the city of Nice, traditionally composed of fresh vegetables, tuna, hard-boiled eggs, and olives. While its exact ingredients are debated, the modern version often includes blanched green beans and potatoes alongside a vibrant vinaigrette. It is celebrated as a hearty, composed salad that showcases the fresh, sun-drenched flavors of the French Riviera.

🍽️ Nutrition at a glance

This dish is generally high in protein and healthy fats, with a moderate amount of carbohydrates depending on the inclusion of potatoes. It provides a good balance of nutrients, including omega-3 fatty acids from tuna, and a typical serving ranges from 450 to 650 calories.

Nutrition breakdown

Calories	550 kcal
Protein	35 g
Carbs	30 g
Fat	35 g
Fiber	6 g
Sugar	4 g
Sodium	950 mg
Vitamin C	45 mg
Vitamin A	1200 IU
Iron	3.5 mg
Calcium	150 mg
Potassium	850 mg
Vitamin B12	4.5 mcg
Selenium	55 mcg
Magnesium	80 mg

Per 1 serving (approx. 400 g) · estimated, varies by recipe

💡 What's interesting

The Salade Niçoise is famously the subject of a culinary debate, with purists insisting that it should only contain raw vegetables, while the version with cooked potatoes and green beans is more widely known internationally. Nutritionally, it is an excellent source of complete protein and healthy fats, making it a satisfying and nutrient-dense meal.