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Thursday, April 22, 2010

Tune Nicoise

Something I think my husband is better at stocking the pantry than I am. Unfortunately, in his recent trip to the grocery store, he forgot one crucial element: We are moving, and soon. And we are not just moving across town, no. We are making a nearly 1,000 mile trip back to the east coast! He returned from the store with an abundance of tuna, so I turned to this recipe to help us use it up.

I've never had anything like this before, but I was nearly addicted to it.  It was also very easy to throw together!  A word of caution, the dressing is very tangy and the dish may be a bit salty for some, so you may want to go very easy on the salt (I think the olives provide enough!)

I happened to be out of couscous so I used bulgur, forgetting that bulgur is quite a bit larger than couscous. This made my casserole seem a bit carb heavy between the bulgur and potatoes. Next time I'll cut down the amount of bulgur if I find myself without couscous again.


Tuna Nicoise Stovetop Casserole
Source: Clean Eating Magazine, March/April 2010, p75
Serves 8
  • 2 cups couscous
  • 8 small red potatoes, cut into halves or 4 large red potatoes cut into quarters
  • 2 6 oz pouches or cans unsalted water packed tuna
  • 1/2 pound frozen green beans, thawed
  • 1/2 cup Kalamata olives, sliced
  • Juice and zest 1 lemon
  • 1 tbsp Dijon mustard
  • 1 tbsp white onion, finely diced
  • 1 clove garlic, minced
  • 1 tsp apple cider vinegar
  • 2 tsp extra virgin olive oil
  • 2 tsp fresh parsley, minced
  • sea salt and fresh ground black pepper to taste
  • Olive oil cooking spray
Cook couscous according to package directions

Over medium-high heat, bring a medium size pan filled with water to boil.  Cook potatoes for 10 minutes; drain.  In a large bowl, mix together tuna, green beans, olives and potatoes.  Once couscous is cooked, mix it into tuna-vegetable mixture.

In a medium bowl, whisk together lemon juice and zest, Dijon, onion, garlic vinegar, oil, parsley, salt and pepper.  Pour dressing over tuna-couscous mixture.

Heat large nonstick or cast-iron skillet over high heat for 1 minute.  Reduce heat to medium high, mist pan with cooking spray and sauté tuna couscous mixture for about 5 minutes or until throughly warmed.  Remove from heat and serve immediately.

Nutrients per 1 Cup serving:
Calories 430
Total fat: 6 g
Sat. fat: 1 g
Carbohydrates: 70 g
Fiber: 11 g
Sugars: 4 g
Protein: 25 g
Sodium: 350 mg
Cholesterol: 15 mg


Bridget said...

But where are the anchovies?!

Ha, between the olives and the anchovies (which I would definitely add), this is something my husband would hate and I would love.

Natalie said...

yum! I'm all about the bulgur lately (today's post actually includes bulgur) and I've been bookmarking every bulgur recipe I come across. Can't wait to try this! Thanks!

DailyChef said...

I love the kick you get from the Dijon mustard!

Colleen said...

This looks so good! May have to make it for a solo dinner since my husband doesn't like couscous for some strange reason!

Kelsey said...

This looks awesome!

Kelsey said...

love me some good tuna! great bloggie- just found it. xoxo have a great week <3 :)