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Grilled Tuna Nicoise Italian Recipe High-Protein

Recipe by Pedro M. A. Neves

This Grilled Tuna Nicoise Italian Recipe combines the Mediterranean flavors of Italy with a protein-rich preparation featuring seared tuna steaks, fresh vegetables, and a light vinaigrette. The dish balances lean protein with nutrient-dense vegetables and healthy fats, making it ideal for fitness enthusiasts seeking a clean, satisfying meal. Traditionally rooted in the Nicoise salad of southern France, this Italian interpretation elevates the tuna as the centerpiece with bold grilling technique and quality ingredients.

Ingredients

• 2 tuna steaks, 150g each (6oz), sushi-grade or premium quality
• 30ml (2 tablespoons) extra virgin olive oil, divided
• 15ml (1 tablespoon) balsamic vinegar
• 2 cloves garlic, minced
• 5ml (1 teaspoon) Dijon mustard
• 200g (7oz) mixed baby potatoes, halved
• 150g (5oz) fresh green beans, trimmed
• 100g (3.5oz) Kalamata olives, pitted
• 2 large eggs, hard-boiled
• 200g (7oz) Roma tomatoes, quartered
• 60g (2oz) fresh arugula
• 5g (1 teaspoon) fresh lemon juice
• Sea salt and black pepper to taste
• 5g (1 teaspoon) fresh Italian parsley, chopped
• 2.5ml (1/2 teaspoon) dried oregano

Instructions

1. Bring a pot of salted water to boil and add halved baby potatoes. Cook for 12-15 minutes until fork-tender, then drain and set aside.

2. In the same pot of boiling water, blanch green beans for 3-4 minutes until tender-crisp, then drain and rinse with cold water to stop cooking.

3. Hard-boil the eggs by simmering in water for 10 minutes, then cool in ice water. Peel and quarter the eggs, setting aside.

4. Prepare the vinaigrette by whisking together 15ml olive oil, balsamic vinegar, minced garlic, Dijon mustard, lemon juice, salt, and pepper in a small bowl until emulsified.

5. Pat the tuna steaks completely dry with paper towels. Rub with 15ml olive oil and season generously on both sides with sea salt, black pepper, dried oregano, and fresh parsley.

6. Heat a cast-iron grill pan or outdoor grill to high heat (200°C/390°F). When smoking hot, place tuna steaks on the grill and cook for 2 minutes per side for medium-rare, maintaining a pink interior.

7. Remove tuna from heat and let rest for 2 minutes. Slice each steak into 2-3 pieces if desired.

8. Arrange grilled potatoes, green beans, olives, tomato quarters, and arugula on two plates or a large platter, dividing evenly.

9. Top each serving with the grilled tuna slices and quartered eggs, drizzle the vinaigrette over all components, and garnish with fresh parsley.

Substitutions

• Substitute tuna with grilled swordfish steaks or salmon fillet for similar protein content and cooking time
• Replace Kalamata olives with green Castelvetrano olives for a milder flavor
• Use white wine vinegar instead of balsamic vinegar for a brighter acidity
• Substitute hard-boiled eggs with grilled chicken breast (120g per serving) to maintain high protein content

Tips

• Use sushi-grade or premium tuna that has been properly frozen to kill parasites; quality matters significantly for serving tuna rare or medium-rare
• Do not overcook the tuna—aim for 2 minutes per side maximum to maintain a moist, tender center; internal temperature should reach 50-55°C (120-130°F)
• Prepare all vegetables and components before grilling the tuna so the protein cooks last and stays warm on the plate
• Let the tuna rest for 2 minutes after grilling to allow juices to redistribute, keeping the meat moist and tender

While Salade Niçoise originates from Nice, France, Italian coastal regions have adapted this salad to showcase their exceptional tuna catches from the Mediterranean and Tyrrhenian seas. This Italian interpretation emphasizes grilled tuna as a celebration of Italian seafood tradition, particularly in regions like Sicily and Campania where high-quality tuna and Mediterranean vegetables thrive.

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