French · lunch, dinner
Authentic Salade Niçoise
Video by French Cooking Academy on YouTube · Open on YouTube
- Keto (9.9 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish, Egg. Check labels on stock, sauces and spice mixes.
Mostly raw vegetables with tuna, eggs and anchovies: a serve gives about 6 g of fibre, plenty of vitamin C from the raw capsicum and tomato, and protein from three sources, with olive oil and olives as the fats.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Hard-boil the eggs, cool them in cold water, then peel and quarter. This is the only cooked part: the Nice original has no potatoes or green beans.
- Line a wide dish with the lettuce leaves around the edge, then lay the sliced tomatoes over the base. 1:42
- Pile the diced cucumber in the middle, then scatter over the capsicum and the artichoke hearts here and there. 2:07
- Add chunks of tuna, the egg quarters, a handful of black olives and the anchovy fillets, then finish with the sliced spring onions and broad beans if using. 2:34
- Season with salt and black pepper, drizzle with olive oil and a squeeze of lemon, and decorate with basil leaves. Serve straight away. 3:22
Tip. The half cup of oil is generous; 3–4 tbsp dresses it well if you want it lighter. Swap the anchovies for extra tuna if you prefer. Add boiled new potatoes for a heartier meal.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 10%
- Protein 16%
- Fat 74%
Fits keto: 9.9 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High77%
92 µg a serve, mostly from spring onions (25%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High76%
69 mg a serve, mostly from capsicum (70%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High61%
33 µg a serve, mostly from tuna chunks (63%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin E High41%
6.1 mg a serve, mostly from olive oil (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 High39%
0.9 µg a serve, mostly from tuna chunks (65%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate High31%
123 µg a serve, mostly from marinated artichoke hearts (27%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A High26%
235 µg a serve, mostly from butter lettuce leaves (35%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High26%
0.4 g a serve, mostly from olive oil (50%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 Source19%
0.3 mg a serve, mostly from capsicum (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source15%
2.6 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source14%
670 mg a serve, mostly from tomatoes (33%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source14%
58 mg a serve, mostly from marinated artichoke hearts (27%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source12%
1.4 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D Source12%
2.5 µg a serve, mostly from tuna chunks (74%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Show the other 1
Calcium6%
80 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by French Cooking Academy; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.