Niçoise Salad with Salmon

Nicoise Salad with Salmon: A Healthy Indulgence for Lunch

Are you looking for a recipe that combines delicious flavors with nutritional benefits? Nicoise salad with salmon is the perfect choice! It’s an easy-to-make salad, bursting with flavors and colors, turning every meal into a special occasion. Whether you want to impress your colleagues at the office or enjoy a healthy lunch at home, this salad is sure to win you over.

Preparation time: 10 minutes
Cooking time: 30-40 minutes
Total time: 50 minutes
Servings: 4

Ingredients

- 3-4 small potatoes
- 100 g green beans (about 4 tablespoons)
- 120-150 g mixed salad greens (lettuce, arugula, spinach, to taste)
- A handful of cherry tomatoes
- 100 g smoked salmon
- 1-2 small cucumbers
- 3 tablespoons yogurt (Greek for a creamier taste)
- Juice of ½ lemon
- 1 tablespoon mustard
- 1 teaspoon Worcestershire sauce
- A bunch of fresh dill
- Salt and pepper, to taste
- Olive oil (optional)

The Story of Nicoise Salad

Nicoise salad is an iconic dish that originated in Mediterranean cuisine. Over time, it has evolved and been reinterpreted in various ways, but its essence remains constant: fresh ingredients and flavor combinations that delight the palate. With a base of fresh vegetables, this salad becomes even more special with the addition of smoked salmon, which adds a touch of sophistication and a healthy dose of protein.

Step-by-Step Preparation

1. Preparing the potatoes: Start by washing the potatoes thoroughly under cold running water. If you prefer, you can peel them completely. Cut them into quarters and place them in a baking dish. If desired, drizzle the potatoes with a little olive oil for added flavor. Cover the dish with aluminum foil and place it in a preheated oven at 180 degrees Celsius. Let the potatoes bake for 30-40 minutes, turning them occasionally, and at the end, remove the foil to brown them.

2. Preparing the green beans: While the potatoes are baking, prepare the green beans. Blanch them in salted water for 3-5 minutes until they become slightly tender. After that, rinse the beans with cold water to stop the cooking process and let them drain.

3. Making the dressing: In a small bowl, combine the yogurt, mustard, lemon juice, Worcestershire sauce, finely chopped dill, salt, and pepper. Mix well until you achieve a smooth and creamy dressing.

4. Assembling the salad: In a large bowl, add the mixed salad greens, green beans, roasted potatoes, and sliced cucumbers. Pour the dressing over the salad and gently toss to combine the ingredients.

5. Garnishing: Serve the salad on plates, adding halved cherry tomatoes and strips of smoked salmon on top for an appetizing look.

Practical Tips

- Choose your ingredients carefully: Use fresh, seasonal vegetables for the best flavors. Smoked salmon can be replaced with tuna or smoked trout for a delicious alternative.
- Custom dressing: Feel free to add other spices or herbs to the dressing, such as basil or oregano, to give it a personal touch.
- Serving: This salad pairs perfectly with a slice of toasted bread or a serving of quinoa for a complete lunch.

Nutritional Information

This salad is not only delicious but also healthy. Potatoes provide complex carbohydrates, green beans add fiber and vitamins, and salmon is an excellent source of Omega-3 fatty acids, essential for heart health. In total, a serving of Nicoise salad with salmon has approximately 300-350 calories, depending on the amount of dressing and oil used.

Frequently Asked Questions

- Can I use other types of fish?
Yes, you can substitute smoked salmon with other types of fish, such as tuna or sardines.

- How do I keep the salad fresh?
Store the dressing separately from the salad and add it just before serving to avoid wilting the vegetables.

- Is this salad suitable for vegans?
Yes, you can adapt the recipe by using smoked tofu instead of salmon and a dressing based on tahini or avocado.

Delicious Variations

If you want to experiment, you can add ingredients like black olives, bell peppers, or avocado to diversify the flavors and textures of the salad. Another interesting variation is to add slices of feta or mozzarella cheese for a creamy touch.

Nicoise salad with salmon is more than just a recipe; it’s an invitation to enjoy a healthy, colorful, and flavorful lunch. I encourage you to try it and personalize it to your tastes! Bon appétit!