Tuna Nicoise

Fat 37%Carbs 21%Protein 42%
Percent Calories

1 serving of tuna nicoise contains 490 Calories. The macronutrient breakdown is 21% carbs, 37% fat, and 42% protein. This is a good source of protein (92% of your Daily Value), fiber (24% of your Daily Value), and potassium (35% of your Daily Value).

Makes
1 serving
Prep Time
15 minutes
Cook Time
15 minutes

Ingredients

Directions

  1. Prepare lentils as per package directions; set aside.
  2. Bring a medium-sized saucepan of water to the boil before carefully lowering in the egg. Boil for 8 minutes, then add the green beans and simmer for a further minute.
  3. Meanwhile, heat the coconut oil in a frying pan over a medium to high heat. Carefully lay in the tuna and fry for 1 minute on each side for rare tuna, or 2 minutes each side for more well done. Remove the tuna from the pan, season, and leave to rest.
  4. Drain the egg and beans, then run under cold water until cool enough to handle. Peel the egg and slice in half. Combine the beans, lentils, spinach, sundried tomatoes, walnuts, olive oil, and vinegar in a bowl with salt and pepper. Toss gently, then transfer to a plate.
  5. Top the salad with the tuna, sliced if preferred, and the egg. Garnish with walnuts. Enjoy!

Nutrition Facts

For 1 serving of tuna nicoise (345g)

NutrientValue%DV
Calories490
Fats20g 26%
Saturated fats6g 29%
Trans fats0g
Cholesterol163mg 54%
Sodium189mg 8%
Carbs27g 10%
Net carbs20g
Fiber7g 24%
Sugar6g
Protein52g
Calcium136mg 14%
Iron7mg 82%
Potassium1641mg 35%
Vitamin D3μg 21%
Vitamins and Minerals
Alpha carotene24μg
Beta carotene4396μg
Caffeine0mg
Choline234mg 43%
Copper1mg 73%
Fluoride7μg
Folate (B9)302μg 76%
Lycopene3103μg
Magnesium164mg 39%
Manganese2mg 66%
Niacin30mg 188%
Pantothenic acid2mg 33%
Phosphorus651mg 93%
Retinol72μg
Riboflavin (B2)1mg 42%
Selenium147μg 268%
Theobromine0mg
Thiamine1mg 46%
Vitamin A IU7590IU
Vitamin A440μg 49%
Vitamin B123μg 141%
Vitamin B62mg 141%
Vitamin C29mg 32%
Vitamin D IU127IU
Vitamin D20μg
Vitamin D33μg
Vitamin E3mg 23%
Vitamin K376μg 313%
Zinc3mg 24%
Sugars
Sugar6g
Sucrose1g
Glucose1g
Fructose1g
Lactose0g
Maltose0.1g
Galactose0.1g
Starch12g
Fats
Saturated fats6g 29%
Monounsaturated fats7g
Polyunsaturated fats6g
Trans fats0g
Fatty Acids
Total omega 31g
Total omega 64g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine3g
Arginine3g
Aspartic acid5g
Cystine1g
Glutamic acid8g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine4g
Lysine4g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan1g
Tyrosine2g
Valine3g