Easy to prepare and packed not only with healthy fats but also containing protein and carbs, a Tuna Niçoise salad makes a great post-exercise lunch or light supper.

Boost the carb intake with a hunk of seeded sourdough to scoop up the juices.


  • 4 fresh tuna steaks
  • 1 tsp olive oil
  • 4 eggs
  • 12 baby potatoes, unpeeled
  • 150g fine green beans
  • 2 gem lettuces or similar crispy leaves
  • 1 pack watercress
  • 100g cherry tomatoes, halved
  • 1 red onion, peeled and finely sliced
  • 2 tbsps capers, drained and rinsed
  • 2 tbsps black olives
  • 12 fresh anchovy fillets
  • 1 tbsp flat-leaf parsley

For the dressing

  • 2 tbsps extra virgin olive oil
  • 1 tsp Dijon mustard (optional)
  • 1 tbsp lemon juice or red wine vinegar
  • 1 tsp water


  • STEP 1

    Boil the eggs for 6mins. Meanwhile, boil another small pan of water, add a pinch of salt and boil the potatoes for approx. 20mins. With 2mins to go add the green beans. Drain.

  • STEP 2

    Halve the potatoes, peel the eggs and cut into quarters. On four plates, arrange the watercress, lettuce, potatoes, beans, eggs, tomatoes, onion, capers, olives and anchovies as you like.

  • STEP 3

    Heat a griddle or frying pan to hot. Season and oil both sides of the tuna and griddle/fry on each side for 2mins, depending on the size (you need it pink inside, otherwise it’ll be like a piece of rubber!)

  • STEP 4

    Add seasoning to the dressing ingredients and whisk. Lay the tuna over the salad and then drizzle over the dressing. Add the chopped parsley and season with black pepper and a few flakes of sea salt.

No fresh tuna?

Swap for a fresh salmon steak, or go vegetarian with a couple of slices of griddled Halloumi.


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (