Crispy Smashed Salmon Niçoise Salad: Quick and Healthy Delight
Crispy Smashed Salmon Niçoise Salad is a vibrant and satisfying dish that combines fresh vegetables, protein-rich fish, and crispy roasted potatoes. This colorful salad brings together classic Niçoise elements in a new twist, making it perfect for lunch or dinner.
Why you’ll love it
This salad is not just beautiful but also packed with nutrients. The combination of flaky salmon (or tuna), fresh green beans, and hard-boiled eggs provides a hearty source of protein. Meanwhile, the addition of tomatoes and olives adds a dose of healthy fats and vitamins. It’s easy to prepare, ready in about 45 minutes, and offers a delightful mix of flavors and textures that makes every bite enjoyable!
Ingredients
- 1 pound small potatoes
- 2 tablespoons olive oil
- Salt and pepper to taste
- 6 ounces green beans, trimmed
- 1 can (5 ounces) tuna or salmon, drained
- 2 hard-boiled eggs, peeled and quartered
- 1 cup cherry tomatoes, halved
- 1/4 cup black olives, pitted and sliced
- 2 tablespoons capers
- 2 tablespoons lemon juice
- Fresh herbs (like parsley or basil) for garnish
Substitutions & key variations
If you don’t have all the ingredients on hand, you can easily make substitutions. For example:
- Potatoes: You can use other types of potatoes, such as Yukon Gold or even sweet potatoes.
- Fish: Substitute the tuna or salmon with cooked chicken or chickpeas for a vegetarian option.
- Green Beans: Asparagus or zucchini would also work well.
- Dressing: Instead of lemon juice, a splash of balsamic vinegar or a mustard vinaigrette can add unique flavors.
Step-by-step
Step 1: Prepare the Potatoes
Boil the potatoes in salted water until they are tender, about 15-20 minutes. Once cooked, drain them and let them cool slightly.
Step 2: Preheat the Oven
Preheat your oven to 425°F (220°C) to get it ready for roasting.
Step 3: Smash the Potatoes
Gently smash the cooled potatoes using a fork or the bottom of a glass. Drizzle with olive oil and sprinkle salt and pepper to season.
Step 4: Roast the Potatoes
Place the smashed potatoes on a baking sheet and roast them in the preheated oven for 20-25 minutes, or until they become crispy and golden.
Step 5: Blanch the Green Beans
In the meantime, blanch the green beans by boiling them in water for 3-4 minutes. Then, transfer them to ice water to stop the cooking process. Drain and set aside.
Step 6: Assemble the Salad
In a large bowl, combine the drained tuna or salmon, blanched green beans, quartered hard-boiled eggs, halved cherry tomatoes, sliced olives, and capers.
Step 7: Dress the Salad
Drizzle the mixture with lemon juice and mix gently until combined.
Step 8: Serve
Present the salad on a plate with crispy smashed potatoes on the side, garnished with fresh herbs.
Success tips
- Temperature: Ensure the potatoes are cool enough to smash without falling apart, but warm enough to absorb the oil and seasonings well.
- Texture: For crispy potatoes, do not overcrowd the baking sheet; arrange them in a single layer instead.
- Common Mistakes: Avoid overcooking the green beans; they should be tender-crisp and bright in color.
How to serve
Crispy Smashed Salmon Niçoise Salad is best served immediately while the potatoes are still warm and crispy. You can serve it as a standalone dish or alongside whole grain bread for a more filling meal.
Storage & reheating
Any leftover salad can be stored in an airtight container in the refrigerator for up to 2 days. However, keep the potatoes separate to maintain their crispiness. When reheating, place the potatoes in an oven or toaster oven for a few minutes to make them crispy again.
Frequently Asked Questions
Q: Can I make this salad ahead of time?
A: While you can prepare the salad ingredients in advance, it’s best to roast the potatoes just before serving to keep them crispy.
Q: How do I know when the potatoes are done cooking?
A: They should be tender enough to easily pierce with a fork but not falling apart.
Q: Can I use canned salmon instead of tuna?
A: Yes, canned salmon works perfectly in this recipe and will provide similar flavors and nutritional benefits.
Q: Is this salad gluten-free?
A: Yes, all the ingredients in this recipe are gluten-free.
Q: How can I add more veggies?
A: Feel free to include bell peppers, artichoke hearts, or any seasonal vegetables you enjoy.
Nutrition notes / equivalents
This salad is rich in protein, fiber, and healthy fats. One serving can provide around 350 calories, depending on specific ingredients and portion sizes. It’s also a great source of essential vitamins and minerals, making it a powerhouse of nutrition.
Conclusion + CTA
Crispy Smashed Salmon Niçoise Salad is a delightful meal that showcases how tasty and nutritious a salad can be! By following the simple steps, you can prepare a colorful dish that both pleases the eye and satisfies the palate. Try it today and enjoy a fresh take on a classic salad!
Links to related recipes
- Classic Niçoise Salad
- Mediterranean Chickpea Salad
- Crispy Potato Salad with Herbs
- Lemon Garlic Grilled Salmon
- Summer Vegetable Pasta Salad
Crispy Smashed Salmon Niçoise Salad
Ingredients
For the Salads
- 1 pound small potatoes Use Yukon Gold or sweet potatoes if preferred.
- 2 tablespoons olive oil Extra virgin is preferred for flavor.
- to taste Salt and pepper
- 6 ounces green beans, trimmed Asparagus or zucchini can be substituted.
- 1 can (5 ounces) tuna or salmon, drained Canned salmon can be used as an alternative to tuna.
- 2 hard-boiled eggs, peeled and quartered
- 1 cup cherry tomatoes, halved
- ¼ cup black olives, pitted and sliced
- 2 tablespoons capers
- 2 tablespoons lemon juice Balsamic vinegar can be used as an alternative.
- to taste Fresh herbs (like parsley or basil) For garnish.
Instructions
Preparation
- Boil the potatoes in salted water until they are tender, about 15-20 minutes. Once cooked, drain them and let them cool slightly.
- Preheat your oven to 425°F (220°C) to get it ready for roasting.
- Gently smash the cooled potatoes using a fork or the bottom of a glass. Drizzle with olive oil and sprinkle salt and pepper to season.
- Place the smashed potatoes on a baking sheet and roast them in the preheated oven for 20-25 minutes, or until they become crispy and golden.
- In the meantime, blanch the green beans by boiling them in water for 3-4 minutes. Then, transfer them to ice water to stop the cooking process. Drain and set aside.
Assembly
- In a large bowl, combine the drained tuna or salmon, blanched green beans, quartered hard-boiled eggs, halved cherry tomatoes, sliced olives, and capers.
- Drizzle the mixture with lemon juice and mix gently until combined.
Serving
- Present the salad on a plate with crispy smashed potatoes on the side, garnished with fresh herbs.