Tuna Nicoise
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
Coconut oil
¼ tbsp or 3g
Sun-dried tomatoes
2 tbsp or 7g
Balsamic vinegar
1 tsp or 5g
Directions
- Prepare lentils as per package directions; set aside.
- 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.
- 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.
- 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.
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 490 | |
Fats | 20g | 26% |
Saturated fats | 6g | 29% |
Trans fats | 0g | |
Cholesterol | 163mg | 54% |
Sodium | 189mg | 8% |
Carbs | 27g | 10% |
Net carbs | 20g | |
Fiber | 7g | 24% |
Sugar | 6g | |
Protein | 52g | |
Calcium | 136mg | 14% |
Iron | 7mg | 82% |
Potassium | 1641mg | 35% |
Vitamin D | 3μg | 21% |
Vitamins and Minerals | ||
Alpha carotene | 24μg | |
Beta carotene | 4396μg | |
Caffeine | 0mg | |
Choline | 234mg | 43% |
Copper | 1mg | 73% |
Fluoride | 7μg | |
Folate (B9) | 302μg | 76% |
Lycopene | 3103μg | |
Magnesium | 164mg | 39% |
Manganese | 2mg | 66% |
Niacin | 30mg | 188% |
Pantothenic acid | 2mg | 33% |
Phosphorus | 651mg | 93% |
Retinol | 72μg | |
Riboflavin (B2) | 1mg | 42% |
Selenium | 147μg | 268% |
Theobromine | 0mg | |
Thiamine | 1mg | 46% |
Vitamin A IU | 7590IU | |
Vitamin A | 440μg | 49% |
Vitamin B12 | 3μg | 141% |
Vitamin B6 | 2mg | 141% |
Vitamin C | 29mg | 32% |
Vitamin D IU | 127IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 3μg | |
Vitamin E | 3mg | 23% |
Vitamin K | 376μg | 313% |
Zinc | 3mg | 24% |
Sugars | ||
Sugar | 6g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0.1g | |
Galactose | 0.1g | |
Starch | 12g | |
Fats | ||
Saturated fats | 6g | 29% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 6g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 4g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0.1g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 3g | |
Arginine | 3g | |
Aspartic acid | 5g | |
Cystine | 1g | |
Glutamic acid | 8g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 4g | |
Lysine | 4g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 1g | |
Tyrosine | 2g | |
Valine | 3g |