Oil-Poached Tuna Salad

Revisione paritaria di Redattori di ricette del Regno UnitoAutore Redattori di ricette del Regno UnitoPubblicato originariamente 28 Gen 2026

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This elegant oil-poached tuna salad is a sophisticated upgrade to the classic Niçoise, offering a melt-in-the-mouth texture that simply cannot be matched by tinned varieties. By gently poaching fresh tuna steaks in a fragrant infusion of olive oil, rosemary and garlic, the fish remains incredibly succulent and flavourful. Paired with creamy flageolet beans, crisp green beans and a zesty lemon and anchovy vinaigrette, it is a vibrant dish that celebrates fresh, high-quality ingredients.

As a heart-healthy main course, this recipe is packed with omega-3 fatty acids and plant-based protein, making it as nutritious as it is delicious. It is a fantastic option for a light weekend lunch or an impressive dinner party starter. You can even prepare the tuna a day in advance and store it in its poaching oil, allowing the Mediterranean flavours to develop further before serving at room temperature.

Ingredients for Oil-Poached Tuna Salad

240ml dried flageolet or navy beans, soaked overnight, drained, or one 425g can navy beans, rinsed
Sale kosher
450g green and/or wax beans
725ml olive oil
2 rametti di rosmarino
2 spicchi d'aglio
110g bigeye or albacore tuna steaks (about 1" thick)
Pepe nero macinato fresco
4 anchovies packed in oil, drained, finely chopped
1 scalogno piccolo, tritato finemente
1/4 tazza di prezzemolo fresco a foglia piatta tritato
1/4 cup (or more) fresh lemon juice
1 cucchiaino di senape di Digione
2 tablespoons chopped fresh dill plus small sprigs for serving
150g small Sun Gold or cherry tomatoes, halved
110g Kalamata olives, pitted, halved
Un termometro per frittura

How to make Oil-Poached Tuna Salad

Bring flageolet beans and 950ml water to a boil in a large saucepan, reduce heat, and simmer until beans are tender, 50-60 minutes; season with salt. Let beans cool; drain. Transfer to a medium bowl. (Do not cook canned beans.)

Cook green beans in another large saucepan of boiling salted water until crisp-tender, about 5 minutes. Drain and transfer to a colander set in a bowl of ice water. Let cool; drain and set aside. Wipe saucepan dry.

Heat oil, rosemary, and garlic in same saucepan over medium-low heat until deep-fry thermometer registers 71°C. Season tuna with salt and pepper and cook in oil until opaque except for a bit of pink in the centre, about 4 minutes per side. Using a slotted spatula, transfer tuna to a plate. Let poaching oil cool, then remove rosemary and garlic. Set aside 1/4 cup oil.

Whisk anchovies, shallot, parsley, lemon juice, mustard, chopped dill, and reserved poaching oil in a small bowl; season with salt, pepper, and more lemon juice, if desired. Add some vinaigrette to bowl with flageolet beans and toss to coat.

Break tuna into large pieces and arrange on a platter with flageolet and green beans, tomatoes, and olives. Top with a few dill sprigs and serve with remaining vinaigrette alongside.

DO AHEAD: Tuna can be made 1 day ahead. Return fish to cooled oil, cover, and chill. Serve at room temperature.

Avvertenza

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