Salade Niçoise is one of the most refreshing summer salad recipes to make! This Paleo version is full of flavor, healthy fats and nutrients, plus it’s simple to make and ready in 30 minutes.
Hey ya! Happy Summer Days! It’s official, Summer is here. I will be honest, I can’t wait to our Summer is over. GASP! I know! Shame on me. Although, we are spoiled here in Texas. It’s nice 9 months out of the year and then sweltering the 3 months of Summer. But I will put on my big girl pants and not complain. Hold me to it, okay?
So today I thought I’d share one of my favorite summer salads that is packed with nutrients and flavor! Plus two UNREFINED oils that are best used with this type of dish. You’re learn my reasons why below.
Let’s dive in!
The famous French SALADE NIÇOISE. It’s a classic summer dish in France. Each region has their own version, but I will share the recipe I am familiar with a few of my own tweaks. Yes, I’ve traveled to many parts of France and I want to go back and eat this salad on the French coast! Too much to ask for?
But really, this salad … IT’S just BEAUTIFUL! And is packed with good flavor and nutrients.
- Tuna (fatty fish) – High in omegas. I actually subbed in Sizzlefish Sablefish for my recipe. It’s a buttery fatty fish with similar powerhouse nutrition as Tuna!
- Anchovies – More good fats and high in EPA/DHA. As you can see, I replaced my anchovies with salted sunflower seeds. Still good fats though!
- French green beans or haricot verts to get fancy on you! – fiber
- Greens (preferably crunchy butter lettuce)- Vitamin K
- Olives – healthy fats (monounsaturated fatty acid) and natural minerals (sodium and copper to name a few)
- Hard Boiled Egg – Vitamin D, protein, and good fats
- Tomatoes – rich in vitamin C and lycopene
- Boiled or Steamed New potatoes – healthy carbs (To make my recipe more Paleo, I used Squash/Sweet Potato)
- basil/garlic – great for immunity plus both are antifungals.
- avocado or olive oil – cold pressed is best and high in vitamin E.
- Mustard – for the dressing
- Lemon Juice
Okay, so we get why this Salade Niçoise is so darn healthy; it’s balanced in nutrients and macronutrients. That being said, let me share with you my recipe tweaks and the 2 oils I used in place of the olive oil. Don’t get me wrong, I love my cold pressed Extra virgin olive oil, but today I wanted to brag about these two HEALTHY oils and their awesome flavors! You Just might want to consider adding to your diet. Mmmm k?Print
A refreshing twist on the classic French Salade Nicoise
- 4 oz Tuna or sablefish (fatty white fish)
- 1/2 c to 2/3 cup sliced boiled red potato or sweet potato (seasoned with black pepper and garlic)
- 1/2 cup french green beans (lightly steamed)
- 2 vine ripe tomatoes (quartered)
- 1 hard boiled egg or soft boiled egg
- 2–3 tbsp chopped olives
- 2 tbsp roasted sunflower seeds or capers (to replace the anchovies if desired)
- 3–4 cup mixed greens or butter lettuce
- sea salt to taste
- fresh basil
- 1 tbsp red palm oil
- 1/2 tbsp balsamic vinegar
- 1/2 tsp garlic and onion seasoning
- lemon juice
For the Dressing:
- 2 tbsp avocado oil or olive oil
- 1/4 tsp minced garlic
- 1 tsp mustard
- 1 tsp dried parsley
- dash of sea salt
- dash of onion powder
- 2 tbsp Red Wine Vinegar
- To cook the fish, heat a skillet on medium heat. Add in your palm oil, balsamic vinegar, garlic, and dash of sea salt. Cook on medium to medium high for about 10 minutes per inch of thickness. Mine took about 10 minutes. The flesh will be flaky and buttery.
- If you haven’t already cooked your red potato or sweet potato, you can simply chop them steam in microwave bowl for 2-3 minutes. I seasoned mine with a little black pepper and sea salt after. You can also slightly steam your green beans, but make sure they are still crunchy.
- Once everything is cooked, place your greens in a bowl, arrange your potatoes within the greens, then add in your tomatoes and beans.
- Next, slice your cooked fish and place on top with the olives and sunflower seeds. Add lemon juice on top.
To make the dressing.
- Mix the ingredients listed above into a small jar. Pour half or all over salad. How ever much you prefer. Top with a few fresh basil leaves.
This serves 1 big salad or 2 smaller salads.
if you do have red palm oil, you can use coconut oil or butter. No prob! Just needs to be higher heat oil.
- Category: Salad
- Cuisine: French
First, what the heck is an Unrefined Oil? Well, I’ll tell you. Unrefined Oils are oils that are in their purest state, meaning, they haven’t been bleached or chemically changed. Which unfortunately, a lot of industrialized oils in America are these days. The unrefined or “cold pressed” oils are more nutritious and have a less of a storage life than refined. More on that below!
The two oils I used in this Salade Niçoise recipe are Red Palm Oil and Avocado Oil.
The Red Palm Oil being used to cook the fish and the avocado was used in the dressing. Now, let’s get nerdy and talk about why I LOVE these oils.
- Red Palm Oil – . Palm Oil, like Nutiva’s Organic Red Palm Oil, comes from the red, fleshy fruit of the palm tree. It’s a tropical oil like that of coconut oil. But WAY different that palm kern oil, so be sure to note that. Red Palm oil gets it’s dark red color from carotenes in the plant itself, that’s why it is high in vitamin A and Vitamin E. Red Palm oil is also 45% saturated fat, mostly monounsaturated, so it’s great to use with medium high heat without it being oxidized. That means you can cook foods up to 302° F without the oil undergoing oxidation (the reaction of oxygen to form free radicals) which can be harmful to the body. Want to know more about Red Palm oil and it’s health benefits? Check out Nutiva’s site!
- Avocado Oil – Another plant based UNREFINED oil that is high in monounsaturated fatty acids, and has a high smoke point 400F, Again great for frying without the oxidation! The ‘Hass’ cold-pressed avocado oil is green when extracted; due to the high levels of chlorophylls and carotenoids. Avocado oil has a creamy texture and slightly nutty which is why i thought it would be great with the mustard garlic dressing, see picture below. Want to know more about the health perks of avocado oil, read here!
It’s always important to read up on which UNREFINED oils can handle certain heat/light without being oxidized. So go move all your oils to the fridge or in a cool dark place now! haha. And if you can, buy organic cold pressed. Here’s a great chart to keep to help explain.
Well, that’s all my nerdy food talk for today. Are you hungry for Salade Niçoise now? I sure hope so!
What are your favorite oils to use with cooking or dressings?