Salade Nicoise

Name: Salade Nicoise
Total time: 30 min
Yield: 4 servings
Cuisine: French
Ingredients: Tinned tuna in spring water; Egg; Potato; Green beans; Ripe tomatoes; Iceberg lettuce; Black olives; Anchovy fillets in oil; Olive oil; Red wine vinegar; Dijon mustard; Garlic

374 kcal a serving, against 628 for the traditional version. That is 254 kcal off, or 40%, with 37.7g of protein. Serves 4. 30 minutes.

What the traditional version is

A vast platter of crisp lettuce, blanched green beans, boiled potatoes, ripe tomatoes and hard-boiled eggs. It features big chunks of tinned tuna and a generous scattering of salty black olives and anchovies. The entire assembly is drenched in a classic French vinaigrette made with copious amounts of olive oil, soaking into the potatoes and pooling at the bottom of the bowl.

What changed, and what each change costs

120g of olive oil down to 30g

Classic vinaigrettes run on a strict ratio of 3 parts oil to 1 part acid. That makes a thick, rounded dressing, but it dumps a massive amount of fat onto a simple pile of lettuce. I use a harsh ratio of 2 parts vinegar to 1 part oil, leaning heavily on the mustard to emulsify it.

What it costs you. The dressing is sharp and aggressive. It lacks that luxurious, mouth-coating weight that makes a brasserie salad so deeply satisfying.

100g of black olives down to 40g

Olives are essentially pure fat. They taste great, but throwing giant handfuls of them into the bowl adds up incredibly fast. I slice a smaller amount so they scatter better and you still get a hit of salt in most bites.

What it costs you. You lose the joy of biting into big, whole olives. You just get fragmented specks of salty flavour instead.

400g of potato down to 250g

Potatoes are brilliant for soaking up dressing, but you don't need a mountain of them to feel full. The tuna and eggs provide plenty of bulk. I cut the potatoes into smaller chunks so they mix through the leaves better.

What it costs you. It feels slightly less like a hot meal and more like an actual salad. You won't get that heavy, comforting starch hit.

What goes in it

The ingredients, without the quantities. The weights are what the figures below are computed from, and they are in the book.

Tinned tuna in spring water
Egg
Potato
Green beans
Ripe tomatoes
Iceberg lettuce
Black olives
Anchovy fillets in oil
Olive oil
Red wine vinegar
Dijon mustard
Garlic

How it starts

Boil a large pan of salted water.
Top and tail the green beans.
Boil the eggs for exactly 7 minutes.

The rest of the method, and every weight, is in Authentic-ish French.

The numbers

Per serving	Traditional	Lightened
Calories	628	374
Protein	40g	37.7g
Fat	40.1g	15.5g
Saturated fat	6.9g	3.3g
Carbohydrate	28g	20.7g
Protein per 100 kcal	6.4g	10.1g

Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish French prints the exact database row used for each ingredient, so any number here can be checked. How every number is computed sets out the method.

Allergens. eggs, fish, mustard, sulphites.

The method is in the book

You end up with a violently sharp, punchy plate of food. The version that's a rich, oily feast is still out there and still better. The sheer acidity of the dressing cuts straight through the heavy fish and the soft eggs. The original is definitely a better companion for a cold glass of white wine on a sunny holiday afternoon, but this version actually works for a normal Tuesday lunch.

The quantities and the method for this dish are in Authentic-ish French, along with 54 more. Buy the paperback