Salmon Nicoise salad

Salmon Nicoise salad

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Salmon Nicoise Salad is a classic fresh French salad that combines a variety of fresh ingredients including salmon, potatoes, green beans, tomatoes, olives, and eggs. This is a hearty and satisfying salad that is perfect for a light lunch or dinner. You can understand the test of this salad only if you make it at home.

The History of Salmon Nicoise Salad

Salmon Nicoise Salad is a modern twist on the classic Nicoise salad from Nice, France, incorporating seared or grilled salmon into the traditional mix of Mediterranean ingredients like tomatoes, olives, and hard-boiled eggs. Its exact origin is not well-documented, but it showcases culinary creativity by marrying seafood with vibrant Mediterranean flavors. Enjoyed today as a fresh and nutritious salad option.

The Best Ingredients for Salmon Nicoise Salad

Salmon Nicoise salad ingredients
  • Salmon: Choose fresh salmon fillets.
  • Potatoes: Boil fresh new potatoes.
  • Green Beans: Fresh, crisp-tender green beans.
  • Cherry Tomatoes: Add a burst of color and sweetness.
  • Eggs: Hard-boiled eggs, cut in half.
  • Olives
  • Red Onion: Thinly sliced red onion.
  • Capers
  • Mixed Greens
  • Dressing: A classic vinaigrette with olive oil, Dijon mustard, red wine vinegar, garlic, salt and pepper.
  • Fresh Herbs: Garnish with fresh parsley.

How to Make the Perfect Salmon Nicoise Salad

Direction

Step 1

Preheat your oven to 375°F (190°C). Season the salmon fillets with pepper and a drizzle of olive oil.

Step 2

Place the salmon on a baking sheet and bake for about 12-15 minutes until it flakes easily with a fork. You can also grill or pan-sear the salmon if you prefer.

Dressing

In a small bowl, whisk together 3 tablespoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon Dijon mustard, and salt and pepper to taste.

Assemble the Salad

  • Arrange the mixed vegetables well on a serving plate.
  • Arrange cherry tomatoes, green beans, hard-boiled eggs, olives, red onions and potatoes on top of the greens.
  • Place the cooked salmon fillets on top of the salad.
  • Drizzle dressing over the salad or serve on the side.
  • Garnish with fresh basil leaves for flavor and color.

Variations on the Traditional Salmon Nicoise Salad

Tips for Serving Salmon Nicoise Salad

  • Serve Chilled or Slightly Warm: Nicoise salad can be served cold or slightly warm. Allow the salmon to cool slightly after you cook it. But make sure the other ingredients are fresh and at the desired temperature.
  • Dressing: You can serve it with salad then it is very crispy.
  • Fresh herbs: Fresh herbs like basil, parsley or tarragon can enhance the flavor of a salad. Sprinkle some chopped herbs on top just before serving.
  • Customization: Nicoise salad is versatile. You can customize it in various ways. For example can add capers or even avocado slices.

Nutritional Information for Salmon Nicoise Salad

Salmon Nicoise salad Nutritional

Salmon: A 3-ounce (85g) 180 calories, 20 g protein, and 10 healthy fats.
Mixed Greens: A cup of mixed greens 5-10 calories.
Cherry Tomatoes: A cup of cherry tomatoes has approximately 27 calories and provides vitamin C and fiber.
Hard-Boiled Eggs: A hard-boiled egg has approximately 78 calories, 6 g protein, and healthy fats.
Kalamata Olives: About 40-50 calories per ½ cup, mainly from healthy fats.
Red Onion: A quarter-cup of sliced red onion contains around 15 calories.
Potatoes: Each medium-sized boiled potato has around 150 calories.
Dressing: The dressing typically adds calories and healthy fats. A homemade dressing may have around 50-100 calories per serving, depending on the ingredients used.

Health Benefits of Salmon Nicoise Salad

  • Rich in Omega-3 Fatty Acids: Salmon is a type of fatty fish rich in heart-healthy omega-3 fatty acids. It helps reduce the risk of heart disease and may support brain health.
  • High-quality protein: Salmon is a source of high-quality protein. Which is essential for our muscle repair and growth and overall body function.
  • Vitamins and Minerals: This salad is rich in essential vitamins and minerals. For example, tomatoes provide vitamin C and potassium, while eggs provide vitamin D and choline.
  • Improved skin health: Omega-3 fatty acids in salmon and antioxidants in vegetables can contribute to our healthy skin.
  • Weight management: Due to its fiber content, salmon Nicoise salad can be a helpful addition to a weight management plan.

Salmon Nicoise Salad Recipes for Every Occasion

  1. Classic Salmon Nicoise Salad: Share the traditional recipe for a classic salmon nicoise salad.
  2. Summer Picnic Salmon Niçoise Salad: Include seasonal vegetables like cucumbers and peppers. Recommend serving it with a chilled rose wine.
  3. Quick Weeknight Salmon Nicoise Salad: It’s quick and easy to do on busy weeknights. Recommend using canned salmon or pre-cooked salmon fillets.
  4. Healthy and Low-Carb Salmon Nicoise Salad: Satisfy the health-conscious with a low-carb variation. Replace potatoes with cauliflower florets or roasted sweet potatoes.
  5. Vegan-Friendly Salmon Nicoise Salad: Offer a plant-based option for vegans and vegetarians. Replace salmon with marinated and grilled tofu . Best Kale Salad Recipe.

Salmon Nicoise salad

  • 1 pound salmon fillet (skin-on, any pinbones removed)
  • 1 pound baby potatoes (halved)
  • 8 ounces green beans ( trimmed)
  • 4 large eggs
  • 2 ½ teaspoons Dijon mustard
  • ½ cup pitted Niçoise olives ( halved)
  • ½ cup extra-virgin olive oil (divided)
  • 1 teaspoon grated lemon zest, plus 1 Tbsp. lemon juice
  • 1 teaspoon kosher salt (divided)
  • 1 teaspoon black pepper (divided)
  • ½ teaspoon honey
  • 1 pound mixed lettuces
  • Freshly chopped parsley, for garnish
  1. In a large bowl, combine potatoes, green beans, 1 tablespoon olive oil, ½ teaspoon salt, and ¼ teaspoon pepper. Toss the coat.

  2. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes, or until the potatoes are tender and the green beans are bright green.

  3. While the vegetables are roasting, bring a medium saucepan of water to a boil. Add eggs and cook for 6 minutes. Drain and rinse under cold water until cool enough to handle immediately. Peel the egg.

  4. In a small bowl, whisk together Dijon mustard, lemon zest, lemon juice, remaining ½ teaspoon salt, and remaining ¼ teaspoon pepper. Slowly stir in the remaining ¼ cup olive oil until emulsified.

  5. In a small bowl, combine honey and the remaining 1 tablespoon of olive oil. Brush over salmon fillets.

  6. Place the salmon fillets, skin-side down, on a baking sheet. Roast for 12-18 minutes or until salmon is cooked through.

  7. To assemble the salad, divide the lettuce among plates. Top with potatoes, green beans, eggs, olives, and anchovies, if using. Flake salmon on top and drizzle with dressing. Garnish with parsley and serve.

Salad
Mediterranean

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