Seared Tuna Nicoise Plate

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I’ll be honest: I used to skip nicoise because it felt fussy. Multiple components, too much going on. Then I realized the whole point is that each part can be cooked and prepped separately, so the assembly is fast.

The tuna is the one thing you cook to order. Two minutes a side in a very hot cast-iron pan. Still rare inside. Pink through the center. That contrast with the room-temperature vegetables is what makes this plate work.

It’s not a tossed salad. It’s a composed plate, meaning every component sits in its own space. You get a different bite every time you dip your fork in.

Why You’ll Love This Recipe

• Tuna sears in under 5 minutes, no oven needed
• All components can be prepped hours ahead
• Anchovy vinaigrette doubles as a weeknight staple dressing
• High-protein, naturally gluten-free, and genuinely filling

Ingredient Notes

• Tuna steaks: Use ahi (yellowfin) or bigeye tuna, at least 2.5 cm thick so the center stays rare. Sushi-grade is best but any fresh, sushi-quality tuna from a fishmonger works.
• Nicoise olives: Small, briny, and firm. Kalamata olives are a decent substitute if you can’t find Nicoise; just halve them.
• Waxy potatoes: Fingerlings or baby Yukon Golds hold their shape after boiling. Russets will turn mushy on the plate.
• Green beans (haricots verts): Thin French-style beans cook in 3 minutes and stay snappy. Standard green beans work but need an extra minute in the pot.
• Anchovy fillets: Oil-packed anchovies melt into the dressing and don’t taste fishy. Omit them if you need a pescatarian-friendly dressing without anchovy, and add a pinch of extra salt.
• Dijon mustard: Acts as an emulsifier in the vinaigrette. Whole-grain mustard is a fine swap and adds a mild texture.

Seared Tuna Nicoise Plate

A French-style composed plate with seared rare tuna, waxy potatoes, green beans, jammy eggs, Nicoise olives, and anchovy vinaigrette.

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Prep Time 20 minutes mins

Cook Time 20 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Calories: 480

Ingredients Method Notes

Ingredients

  

Tuna and marinade

• 4 pieces, 150 g each ahi tuna steaks, about 2.5 cm thick sushi-grade preferred
• 1 tbsp olive oil for searing
• 1 tsp fine sea salt
• 0.5 tsp black pepper, freshly ground

Salad components

• 300 g baby Yukon Gold or fingerling potatoes halved
• 200 g haricots verts or thin green beans trimmed
• 4 large eggs for jammy 7-minute eggs
• 80 g Nicoise olives pitted or unpitted
• 200 g cherry tomatoes halved
• 80 g mixed salad greens or butter lettuce

Anchovy vinaigrette

• 3 oil-packed anchovy fillets finely minced
• 1 tsp Dijon mustard
• 1 garlic clove minced
• 2 tbsp fresh lemon juice
• 1 tbsp red wine vinegar
• 4 tbsp extra-virgin olive oil
• 0.25 tsp fine sea salt
• 0.25 tsp black pepper

Method

 

Cook the salad components

1. Bring a medium saucepan of heavily salted water to a boil. Add the potatoes and cook for 12 to 14 minutes until a knife slides in without resistance. Remove with a slotted spoon and let cool to room temperature.
2. Return the same water to a boil. Add the green beans and cook for 3 minutes until bright green and just tender. Transfer to a bowl of ice water for 1 minute, then drain and pat dry.
3. Bring a small saucepan of water to a boil. Gently lower in the eggs and cook for exactly 7 minutes. Transfer immediately to ice water. Once cool enough to handle, peel and halve lengthwise.

Make the anchovy vinaigrette

1. In a small bowl, whisk together the minced anchovies, Dijon mustard, garlic, lemon juice, and red wine vinegar until combined.
2. Slowly drizzle in the olive oil while whisking constantly until the dressing emulsifies and looks slightly thick. Season with salt and pepper. Set aside.

Sear the tuna

1. Pat the tuna steaks completely dry with paper towels. Season all sides with salt and pepper.
2. Heat a cast-iron skillet over high heat until it just begins to smoke. Add the olive oil and swirl to coat.
3. Place the tuna steaks in the pan without moving them. Sear for 90 seconds until a dark crust forms on the bottom. Flip and sear the other side for 90 seconds. The center should remain pink and rare.
4. Transfer to a cutting board and rest for 2 minutes. Slice against the grain at a 45-degree angle into 1 cm pieces.

Assemble the plate

1. Divide the salad greens between 4 large flat plates as a base.
2. Arrange the potatoes, green beans, cherry tomatoes, and olives in separate sections around each plate. Place 2 egg halves on each plate.
3. Fan the sliced tuna across the center of each plate. Drizzle the anchovy vinaigrette generously over everything and serve immediately at room temperature.

Notes

Sushi-grade tuna gives the best result here, but any very fresh tuna from a reputable fishmonger works. If you prefer tuna cooked through, sear for 2.5 minutes per side.

Tips for Success

• Pat tuna steaks completely dry before searing so you get a proper crust, not steam.
• Season the tuna generously with salt and pepper on all sides at least 5 minutes before the pan gets hot.
• Cook potatoes and green beans in salted water separately so each reaches the right texture without guesswork, or roast the potatoes using the same method as crispy garlic herb potatoes for extra depth.
• Let all components cool to room temperature before plating so the dressing coats everything evenly.
• Use a stainless steel or cast-iron pan on the highest heat your stove allows for a clean, dark sear.

Variations

• Swap tuna for salmon fillets seared the same way for a milder, fattier plate.
• Add roasted cherry tomatoes in winter when fresh ones lack flavor and acidity.
• Make it dairy-free and egg-free by omitting hard-boiled eggs and adding white beans instead.

Storage and Reheating

Store all components separately in airtight containers in the fridge for up to 2 days. Keep the vinaigrette in a jar and shake before using.

The tuna is best eaten the day it’s seared. Cold leftover tuna can be sliced thin and eaten as-is over the salad components. Do not reheat it or it will tighten up and lose the rare center.

The potatoes and green beans reheat fine in a dry skillet over medium heat for 2 minutes, or just bring them back to room temperature before plating.

Serving Suggestions

Serve the plate at room temperature, not chilled. Cold kills the vinaigrette and makes the potatoes dense. Arrange each component in its own section of a large flat plate or wide shallow bowl, then drizzle the anchovy vinaigrette across everything just before eating.

A simple baguette on the side works well for scooping up the dressing. A glass of dry rosé or a crisp white like Chablis pairs naturally with the briny olives and rare tuna.

For a lighter lunch version, scale back the potatoes and lean into the greens. Add a handful of arugula or frisee under the composed components for more contrast.

FAQ

How do I know when seared tuna is done but still rare inside?

Press the center of the tuna steak gently with your finger. It should feel soft with a little give, like pressing the base of your thumb. A 2.5 cm steak needs about 90 seconds per side in a very hot pan.

Can I use canned tuna instead of fresh steaks for a nicoise plate?

Yes, oil-packed tuna in jars works well, especially the Italian or Spanish varieties that come in large flakes. You lose the sear and the rare center, but the plate still holds together with good olive oil and the anchovy vinaigrette.

Can I make the nicoise components the night before and plate in the morning?

All of it except the tuna. Potatoes, green beans, eggs, and vinaigrette can all be done the night before and kept in separate containers. Sear the tuna fresh, right before serving.

What goes well alongside a seared tuna nicoise plate for a dinner party?

A cold soup like vichyssoise or gazpacho served before the plate works well. Warm bread for the table is always a good call with the anchovy vinaigrette.

Is this seared tuna nicoise plate gluten-free?

Yes, every component in this recipe is naturally gluten-free. Just check your Dijon mustard label since some brands add trace amounts of wheat.

What’s the difference between a traditional nicoise salad and a seared tuna nicoise plate?

The traditional Nicoise from Nice uses either canned tuna or no tuna at all, with raw vegetables and no cooked potato in some versions. The seared tuna plate is a more modern interpretation that keeps the composed format but adds a fresh seared protein as the centerpiece.