Salmon Niçoise Salad
Salmon Niçoise Salad delivers 5g protein and 398 calories per serving — designed as a light meal component rather than your primary protein source. Quickly preps 6 servings on the stovetop, making it efficient for adding variety to your rotation. Stack this with a lean protein powder or additional salmon to hit your protein floor for lunch.
Ingredients
- •Mayonnaise, Regular(120g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Mustard, Whole Grain(60g)
- •Lemon Juice, Fresh(60g)
- •1 teaspoon dried dill
- •½ teaspoon sea salt
- •¼ teaspoon freshly cracked black pepper
- •Salmon
- •Egg, Whole, Large
- •Green Beans(113g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Capers, Canned, Drained(45g)
- •Lettuce, Romaine(1440g)
- •Olives, Black, Canned, Pitted(120g)
- •Tomato, Cherry(240g)
Instructions
- 1Bring two small pots of water to a boil over high heat. In one pot, carefully add the eggs and cook for 6 minutes until soft-boiled (yolks will be runny). In the second pot, add the green beans and cook 3–4 minutes over high heat until tender-crisp, then drain and set aside.
- 2While water heats, whisk together the mayonnaise, olive oil, whole grain mustard, and fresh lemon juice in a small bowl until smooth. Season with salt and pepper to taste. Set the dressing aside.
- 3Pat the salmon dry with a paper towel and place skin-side down on a clean cutting board. Season with salt and pepper, then brush the top with half of the dressing.
- 4Heat 1 tablespoon of olive oil in a large skillet over medium-high heat until shimmering, about 1–2 minutes. Carefully place the salmon skin-side down in the pan and cook 5–7 minutes until the skin is crispy and the flesh is opaque throughout, turning once halfway through cooking. Internal temperature should reach 145°F. Transfer to a clean plate and let cool slightly.
- 5In a small skillet, heat 2 tablespoons of olive oil over medium-high heat until glistening, about 1 minute. Add the capers and fry 1–2 minutes until they burst open and crisp slightly. Transfer to a paper towel-lined plate using a slotted spoon.
- 6Remove the eggs from hot water and let cool under cold running water, about 2 minutes. Gently peel and halve them.
- 7Divide the romaine lettuce evenly among 6 shallow bowls or plates. Flake the salmon into large pieces and distribute over the lettuce. Top each plate with green beans, halved eggs, fried capers, black olives, and cherry tomatoes.
- 8Drizzle the remaining dressing over each salad and serve immediately.
Nutrition — Per Serving
398
calories
5g
protein
35g
fat
- Carbohydrates
- 20g
- Saturated fat
- 5.1g
- Sodium
- 473 mg
- Dietary fiber
- 7.2g
6 servings per batch · ~384g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Salmon Niçoise Salad have per serving?
Each serving contains 5g of protein and 398 calories, with 35g fat and 20g carbs. This is a lower-protein option best suited as a light lunch or side rather than a primary protein source.
How long does Salmon Niçoise Salad take to prep?
This is a quick prep recipe that comes together fast on the stovetop and makes 6 servings at once. It's ideal for when you need a prepared lunch ready in minimal time.
Is Salmon Niçoise Salad good for fat loss?
At 398 calories per serving with minimal carbs (20g) and solid fat content (35g), this salad works well for fat loss phases when you're running a caloric deficit. The lower protein means it pairs best with higher-protein meals elsewhere in your daily intake.
