Salade Niçoise with Creamy Tofu Dressing

Photo: Oxmoor House

Tofu replaces mayonnaise in the tangy dressing of this main-dish salad. Because only a small amount of tofu is used, this salad is not a significant source of soy protein (less than 1 gram per serving). If you're not an anchovy fan, replace them with a tablespoon of drained capers. The slender French green beans, called haricots verts, are worth seeking out. But if you can't find them, substitute regular green beans or 1 cup blanched edamame.

Yield: 6 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 276
  • Calories from fat: 29%
  • Fat: 9g
  • Saturated fat: 2g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 2.3g
  • Protein: 30.8g
  • Carbohydrate: 18.3g
  • Fiber: 4g
  • Cholesterol: 78mg
  • Iron: 3.1mg
  • Sodium: 781mg
  • Calcium: 69mg


  • Dressing:
  • 1 tablespoon water
  • 1 tablespoon red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 ounces firm silken tofu
  • 2 canned anchovy fillets
  • 1 garlic clove, chopped
  • Salad:
  • 12 ounces small red potatoes
  • 12 ounces green beans, trimmed
  • 1 1/2 pounds fresh tuna
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 1 cup thinly sliced red onion, separated into rings
  • 2 medium tomatoes, each cut into 1/4-inch-thick wedges
  • 1 hard-cooked large egg, cut into 6 wedges
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 tablespoon capers
  • 24 green picholine olives, pitted and halved


  1. To prepare dressing, place first 9 ingredients in a food processor or blender; process 1 minute or until smooth. Cover and chill.
  2. To prepare salad, place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 10 minutes or until tender. Drain and rinse with cold water. Drain and cut potatoes in half. Set aside.
  3. Cook beans in boiling water 3 minutes or until crisp-tender. Drain and rinse with cold water; drain. Set aside.
  4. Prepare grill or grill pan.
  5. Sprinkle fish with salt and pepper. Place fish on a grill rack or grill pan coated with cooking spray; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Break fish into large chunks. Arrange fish, beans, and onion in the center of a large serving platter; arrange potatoes, tomatoes, and egg around fish mixture. Sprinkle with parsley, capers, and olives. Drizzle with dressing.
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