High Protein Lunch: Salmon Nicoise Salad Recipe

This French composed salad with salmon, eggs, and olives is the kind of lunch that looks like you have your life together. Tastes as good as it looks.

Cook 30 min Difficulty NORMAL 410 kcal
#high protein #mediterranean #diabetic friendly #DASH
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Ingredients
Main ingredients
  • salmon fillet 12 oz
  • baby potatoes 1.5 cups
  • green beans 1 cup
  • cherry tomatoes 1 cup
  • mixed salad greens 3 cups
  • large eggs 3 pieces
  • Kalamata olives 0.5 cup
Seasonings/Sauce
  • extra virgin olive oil 3 tbsp
  • fresh lemon juice 2 tbsp
  • Dijon mustard 1 tsp
  • garlic 1 clove
  • salt 0.5 tsp
  • freshly ground black pepper 0.25 tsp
Nutrition summary
Carbohydrates 17 g 17%
Protein 35 g 34%
Fat 21 g 46%
Serving size 340g
Cooking steps
  1. 1

    Preheat oven to 400°F. Place salmon fillets on a parchment-lined baking sheet. Drizzle with 1 tablespoon olive oil, and season with salt and pepper. Bake for 10-12 minutes until just cooked through. Let rest.

  2. 2

    Meanwhile, boil baby potatoes in salted water for 12-15 minutes until fork-tender. Drain and slice in half while warm.

  3. 3

    Blanch green beans in boiling water for 2 minutes. Immediately transfer to ice water to stop cooking and retain bright color. Drain well.

  4. 4

    Hard-boil eggs by placing them in cold water, bringing to a simmer, and cooking for 9 minutes. Cool in ice water and peel. Quarter the eggs.

  5. 5

    In a small bowl, whisk together remaining olive oil, fresh lemon juice, Dijon mustard, minced garlic, and a pinch of salt and black pepper for the dressing.

  6. 6

    Compose the salad by arranging salad greens on a large platter. Artfully top with warm potatoes, green beans, cherry tomatoes, olives, and quartered eggs. Flake the baked salmon into large chunks and scatter over the salad.

  7. 7

    Drizzle the dressing evenly over the salad just before serving. Serve immediately.

Personalized Q&A
Q. What's the key ingredient in this Salmon Nicoise Salad recipe?
The defining ingredient here is the salmon fillet, which provides rich flavor, flaky texture, and a substantial protein boost. Together with classic Nicoise elements like eggs, olives, and crisp green beans, the salmon makes this salad both satisfying and authentically Mediterranean.
Q. How should I time each component for best results?
A smooth workflow starts with baking the salmon while you boil potatoes and eggs simultaneously. Blanch the green beans right after the potatoes finish, then prepare the dressing as the cooked ingredients cool. Arranging the salad while everything is fresh, but no longer piping hot, delivers the best texture and taste.
Q. How can I keep the potatoes and green beans from becoming mushy?
For firm potatoes, cook only until fork-tender—don’t overboil. Halve them while still warm for extra flavor absorption. To ensure green beans stay crisp and bright, blanch for just 2 minutes, then immediately transfer them to ice water to halt cooking.
Q. How high in protein is each serving, and what’s the calorie breakdown?
Each 340g serving provides approximately 35g protein, 17g carbohydrates, and 21g fat, totaling about 410 kcal. Protein contributes 34% of calories, making this salad a strong choice for a high-protein lunch.
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