Spring Nicoise Salad With Fresh Tuna – Bright, Satisfying, and Simple

Spring calls for food that feels light but still fills you up, and this Nicoise-inspired salad hits that sweet spot. Think crisp greens, tender spring vegetables, briny olives, and seared fresh tuna—all brought together with a zesty lemon-Dijon dressing. It’s the kind of meal that looks impressive but doesn’t require complicated techniques.

You can plate it for a weekend lunch, or pack it up for weekday meals. Everything tastes clean and fresh, and every bite has a little contrast—soft, crunchy, salty, citrusy.

What Makes This Special

This version leans into spring produce and fresh tuna for a brighter, lighter take on the classic. You’ll quick-blanch green beans until just tender, roast baby potatoes until crisp-edged, and add pops of flavor from cherry tomatoes, olives, and capers.

A simple lemon-Dijon vinaigrette ties it all together without overpowering the ingredients. It’s a complete meal that delivers protein, fiber, and healthy fats in one colorful bowl.

Because everything can be cooked and cooled ahead, it’s perfect for make-ahead lunches. And if searing tuna feels intimidating, the method here is straightforward and forgiving.

You’ll get that golden crust and a just-pink center with only a few minutes of cooking.

Ingredients

• For the salad:
• 1 lb (450 g) fresh ahi or yellowfin tuna steak, 1 to 1.5 inches thick
• 12 oz (340 g) baby potatoes, halved
• 8 oz (225 g) green beans, trimmed
• 2 cups mixed spring greens (butter lettuce, arugula, or baby lettuce)
• 1 cup cherry tomatoes, halved
• 1 small English cucumber, sliced into half-moons
• 1/3 cup Niçoise or Kalamata olives, pitted
• 2 tbsp capers, drained
• 3 large eggs
• 2 tbsp chopped fresh herbs (parsley, chives, or dill)
• 1 tbsp olive oil (for searing tuna)
• Kosher salt and freshly ground black pepper

• For the lemon-Dijon vinaigrette:
• 1 small garlic clove, finely grated
• 1 tsp Dijon mustard
• 1 tsp honey (or maple syrup)
• 3 tbsp fresh lemon juice
• 1/2 tsp lemon zest
• 1/3 cup extra-virgin olive oil
• 1/4 tsp kosher salt, plus more to taste
• Freshly ground black pepper, to taste

Step-by-Step Instructions

1. Heat the oven and prep the potatoes. Preheat the oven to 425°F (220°C). Toss the halved baby potatoes with 1 tbsp olive oil, a pinch of salt, and pepper. Spread on a sheet pan and roast for 20–25 minutes, tossing once, until golden and crisp at the edges.
2. Boil the eggs. Place eggs in a small pot, cover with cold water by an inch, and bring to a gentle boil.

   Once boiling, cover, reduce heat to low, and cook for 7 minutes for jammy or 9–10 for hard-cooked. Transfer to an ice bath, cool, then peel and quarter.

3. Blanch the green beans. Bring a medium pot of salted water to a boil. Add green beans and cook 2–3 minutes until bright and crisp-tender.

   Drain and plunge into ice water to stop cooking. Pat dry.

4. Make the vinaigrette. In a jar or bowl, whisk garlic, Dijon, honey, lemon juice, and zest. Slowly whisk in the olive oil until emulsified.

   Season with salt and pepper. Taste and adjust lemon or honey as needed.

5. Season the tuna. Pat the tuna dry. Season generously with salt and pepper on both sides.

   Optional: lightly coat with a thin film of olive oil, or sprinkle with a little lemon zest for extra brightness.
6. Sear the tuna. Heat 1 tbsp olive oil in a heavy skillet over medium-high until shimmering. Sear tuna for 1–2 minutes per side for rare to medium-rare, or 2–3 minutes per side for medium. The center should still be pink for best texture.

   Transfer to a cutting board and rest 3 minutes.

7. Slice the tuna. Using a sharp knife, slice across the grain into 1/2-inch slices. Sprinkle with a pinch of salt.
8. Assemble the salad. On a large platter or in bowls, arrange the greens. Add potatoes, green beans, tomatoes, cucumber, olives, capers, and eggs.

   Nestle the tuna slices on top. Drizzle with vinaigrette and finish with chopped herbs. Add extra pepper if you like a little bite.

Storage Instructions

• Keep components separate. Store greens, vegetables, tuna, eggs, and dressing in separate containers.

  This keeps everything fresh and prevents sogginess.

• Refrigeration. The cooked potatoes and green beans keep well for 3–4 days. Hard-cooked eggs last up to 1 week. The tuna is best within 1–2 days.
• Dressing. The vinaigrette keeps for up to 1 week in the fridge.

  Shake before using.

• Meal prep tip. Dress only the portion you’ll eat. Add tuna right before serving to preserve texture.

Health Benefits

• Lean protein from tuna. Fresh tuna provides high-quality protein and omega-3 fatty acids, which support heart and brain health.
• Fiber and micronutrients. Green beans, potatoes, tomatoes, and greens add fiber, vitamin C, potassium, and antioxidants that support immune function and digestion.
• Healthy fats. Extra-virgin olive oil offers monounsaturated fats, which can help support healthy cholesterol levels.
• Balanced meal. With protein, complex carbs, and fat, this salad keeps you satisfied without feeling heavy.

Pitfalls to Watch Out For

• Overcooking the tuna. It dries out quickly. Aim for a rosy center.

  Pull it a touch earlier than you think; carryover heat finishes the job.

• Soggy vegetables. Don’t skip the ice bath for green beans. It locks in color and keeps them crisp.
• Overdressed greens. The dressing is punchy—start with less and add more as needed.
• Seasoning lightly. Potatoes, beans, and tuna all need salt. Season each component so the whole salad tastes balanced.
• Using tired greens. Spring salads shine with perky, fresh greens.

  If they’re limp, refresh in cold water and spin dry.

Recipe Variations

• Grilled tuna. Fire up the grill and sear 1–2 minutes per side over high heat for a smoky edge.
• Canned tuna swap. Use quality oil-packed tuna when fresh isn’t available. Drain lightly and flake over the salad.
• Different potatoes. Fingerlings or small Yukon Golds roast beautifully and hold their shape.
• Add spring veggies. Radishes, asparagus tips, or tender peas add crunch and color.
• Herb-forward dressing. Blend basil or tarragon into the vinaigrette for a more aromatic finish.
• Lighter carb option. Replace some potatoes with extra cucumbers or add blanched asparagus to reduce starch.
• Make it dairy-forward. A few small pieces of soft goat cheese or shaved Parmesan can add richness.

FAQ

How do I know when the tuna is perfectly cooked?

For a classic sear, cook 1–2 minutes per side over high heat. The outside should be browned, and the center should feel slightly springy, not firm.

If you have an instant-read thermometer, aim for about 110–115°F (43–46°C) in the center for rare to medium-rare.

Can I make this ahead for a party?

Yes. Roast the potatoes, blanch the beans, cook and peel the eggs, and mix the dressing the day before. Assemble just before serving and sear the tuna right before guests arrive for the best texture and color.

What if I don’t eat eggs?

Skip them and add an extra handful of beans or some roasted asparagus for substance.

You can also include a few olives more for richness or add avocado for creaminess.

Is there a good gluten-free version?

The recipe is naturally gluten-free as written. Just verify that your Dijon mustard and capers are labeled gluten-free if you’re highly sensitive.

How can I make the dressing creamier?

Whisk in a spoonful of Greek yogurt or a bit of mayonnaise. Start with 1 tablespoon and adjust to taste.

You may want to add a splash more lemon to keep it bright.

What wines pair well with this salad?

A crisp Sauvignon Blanc, a dry rosé, or a light Pinot Noir pairs nicely. The goal is to match the salad’s freshness and the tuna’s delicate flavor.

In Conclusion

Spring Nicoise Salad with Fresh Tuna is a vibrant, satisfying meal that’s easy to pull off on a weeknight yet special enough for company. With a few smart steps—crisp potatoes, bright beans, and a quick-seared tuna—you get big flavor and great texture in every bite.

Keep the components handy in the fridge, and you’ve got fresh lunches on deck for days. Simple, colorful, and full of good-for-you ingredients, it’s a recipe you’ll return to every spring—and beyond.