Peppered Tuna Nicoise
A vibrant, flavorful dish combining tender peppered tuna, fresh vegetables, and a zesty dressing, perfect for a light, satisfying meal suited for seafood and salad lovers.
Ingredients
- 1/4 cup rice wine vinegar ⓘ
- 1/4 teaspoon wasabi powder
- 1 teaspoon fresh thyme leaves ⓘ
- 1 small shallot ⓘ
- 2 tablespoons chopped fresh ginger ⓘ
- 2 teaspoons chopped fresh basil leaves ⓘ
- 1/2 cup orange juice ⓘ
- 6 cups mixed salad greens ⓘ
- 1/2 cup sliced radishes ⓘ
- 8 small new white potatoes
- 1 cup trimmed string beans ⓘ
- 4 tablespoons ground pepper ⓘ
- 4 6-ounce yellowfin tuna fillets
- 4 Spanish green olives ⓘ
- 1/4 cup red bell pepper
- 4 lemon wedges ⓘ
- 2 tablespoons grated Parmesan cheese ⓘ
- 1 tablespoon all-purpose flour ⓘ
- 2 medium zucchini ⓘ
- 1 pound boneless, skinless chicken breasts
- 2 tablespoons seasoned dry bread crumbs ⓘ
- 1/2 cup pizza sauce
- 3/4 cup shredded part-skim Mozzarella cheese
Instructions
- Combine 1 teaspoon Parmesan cheese with flour.
- Toss zucchini pieces in the cheese and flour mixture.
- Place the coated zucchini in a shallow 2-quart microwave-safe casserole with lid.
- Add chicken pieces to the casserole and toss to coat.
- Cover and microwave on High for 4 minutes, stirring once, until chicken loses its pink color.
- In a small bowl, combine bread crumbs and the remaining 1 tablespoon Parmesan cheese.
- Sprinkle the bread crumb mixture over the chicken and zucchini.
- Cover lightly with a paper towel.
- Microwave on High for 1 to 2 minutes until chicken is almost fully cooked.
- Spoon pizza sauce over the chicken and zucchini mixture.
- Sprinkle with shredded Mozzarella cheese.
Tips & Substitutions
For a lighter version, consider substituting the chicken with firm tofu or chickpeas, which would work well in this dish. You can also replace the pizza sauce with a homemade tomato sauce for a fresher taste. If you prefer a spicier kick, add a pinch of red pepper flakes to the zucchini and chicken mixture before microwaving.
Serving Suggestions
Serve this Peppered Tuna Nicoise with a side of crusty bread or a light quinoa salad for a complete meal. It pairs well with a crisp white wine or a refreshing iced tea. For a full Mediterranean experience, consider adding olives or a slice of lemon on the side.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave on medium power for 1-2 minutes, stirring occasionally, until heated through. Avoid overcooking to maintain the texture of the zucchini and chicken.
Nutrition & Diet Analysis (per serving)
Each serving of Peppered Tuna Nicoise contains roughly 1281 calories, with 113g protein, 122g carbohydrates, and 42g fat. It is an excellent source of protein (225% of the Daily Value), iron (222% of the Daily Value), and calcium (114% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 901mg per serving (39% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen tuna fillets for this recipe?
Yes, you can use frozen tuna fillets. Just ensure they are fully thawed before cooking, as this will help them cook evenly. You may want to reduce the cooking time slightly if using thinner fillets to prevent overcooking.
What can I substitute for the string beans?
Green peas or asparagus can be great substitutes for string beans. Both will provide a similar crunch and nice color to the dish. If you prefer a sweeter option, consider using sliced bell peppers.
Is this recipe suitable for meal prep?
Absolutely! This dish is perfect for meal prep. Prepare the chicken and zucchini ahead of time and store them separately from the salad greens and dressing. Assemble just before eating to keep everything fresh and crisp.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).