Tuna Salad Nicoise for Vitamin D

Vitamin D plays an important role in respiratory health, so a recipe for Salad Nicoise from our nutritionist, Farzanah, arrives at a perfect time. Her recipe combines three sources of Vitamin D: tuna, eggs and parmesan cheese.

While Vitamin D may help protect against respiratory infections in general, according to the NHS there is currently no evidence it can protect against the coronavirus (COVID-19). However, Vitamin D is still an important nutrient for our immune system and also helps keep our bones, teeth and muscles healthy.

Predominately produced when we are in the sun, Vitamin D is also derived from food sources such as oily fish – sardines, salmon and tuna – as well as eggs, dairy and mushrooms. These foods are particularly important for those with a deficiency or who live in parts of the world with little sun exposure.

Tuna Nicoise Salad

Ingredients

• Rocket
• Lettuce
• Cucumber
• Green beans
• Kalamata olives (stones removed)
• Thinly sliced red onion
• 4 Eggs
• Fresh herbs like parsley and coriander
• Tuna (you could also use salmon if you prefer)

Method

1. Season the fish with salt and pepper and cook on a pan in a little olive oil until browned.
2. Turn and cook the other side. Set aside to cool.
3. In a pan of boiling water, add the eggs and the green beans and let them boil in the water for eight minutes.
4. Drain the hot water and fill with cool water. Remove the beans and set aside.
5. Peel the eggs and slice into quarters.
6. On a plate, add the rocket, lettuce, herbs, sliced cucumber, tomatoes, onions, olives, green beans and mix. Place the eggs and tuna or salmon on top. Shave some parmesan to garnish the salad and serve with some olive oil and freshly squeezed lemon.

More like this

To read more about Farzanah, visit our Partners page and for more of our brace-friendly, nutritious recipes, please click here.