Seared Tuna Niçoise-Style Salad

Lunch · Easy · 18 min (12 prep + 6 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-freeDairy-free
Seared Tuna Niçoise-Style Salad — high-protein lunch recipe

Seared Tuna Niçoise-Style Salad delivers 70 g of protein for just 9 g net carbs — ready in about 18 minutes. That's enough high-quality protein in one sitting to clear the leucine threshold for muscle repair.

70 gProtein
9 gNet carbs
22 gFat
4 gFiber
500Calories

Ingredients

  • 220 g Fresh tuna steak
  • 2 Large eggs (hard-boiled)
  • 80 g Green beans
  • 80 g Cherry tomatoes
  • 20 g Black olives
  • 1 tbsp Olive oil & red wine vinegar
  • Dijon, salt & pepper, to taste

Equipment

  • non-stick skillet

Method

  1. Sear the seasoned tuna 1-2 min per side for rare, or longer to taste; rest then slice.
  2. Blanch the green beans 2-3 min and cool under cold water.
  3. Arrange beans, halved tomatoes, olives and quartered eggs; top with the tuna.
  4. Whisk oil, vinegar and Dijon into a dressing and spoon over.

Storage & make-ahead

Best assembled fresh. Prep the components up to 2 days ahead, keep chilled, and combine just before eating.

Tip

A protein-dense take on the French classic, with the potatoes left out to keep carbs low.

Full nutrition (estimated, per serving): 500 kcal · 70 g protein · 9 g net carbs · 22 g fat (6.5 g sat) · 4 g fiber · 5 g sugar · 990 mg sodium. Allergens: Egg, Fish. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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