Red Rice Salad Nicoise Recipe

Ingredients :

Serves 4

• about 675g / 1½lb fresh tuna or swordfish, sliced into 2cm / ¾in thick steaks

• 350g / 12oz / 1¾ cups Camargue red rice

• fish or vegetable stock or water

• 450g / 1lb French (green) beans

• 450g / 1lb broad (fava) beans, shelled

• 1 cos (romaine) lettuce

• 450g / 1lb cherry tomatoes, halved unless very tiny

• 30ml / 2 tbsp coarsely chopped fresh coriander (cilantro)

• 3 hard-boiled (hard-cooked) eggs

• 175g / 6oz / 1½ cups pitted black olives

• olive oil, for brushing
  
  For the marinade :

• 1 red onion, roughly chopped

• 2 garlic cloves

• ½ bunch fresh parsley

• ½ bunch fresh coriander (cilantro)

• 10ml / 2 tsp paprika

• 45ml / 3 tbsp olive oil

• 45ml / 3 tbsp water

• 30ml / 2 tbsp white wine vinegar

• 15ml / 1 tbsp fresh lime or lemon juice

• salt and freshly ground black pepper
  
  For the dressing :

• 30ml / 2 tbsp fresh lime or lemon juice

• 5ml / 1 tsp Dijon mustard

• ½ garlic clove, crushed (optional)

• 60ml / 4 tbsp olive oil

• 60ml / 4 tbsp sunflower oil

Method :

1. Make the marinade by mixing all the ingredients in a food processor and processing them for 30-40 seconds until the vegetables and herbs are all finely chopped.

2. Prick the tuna or swordfish steaks all over with a fork, lay them side by side in a shallow dish and pour over the marinade, turning the fish to coat each piece. Cover with clear film and leave in a cool place for 2-4 hours.

3. Cook the rice in stock or water, following the instructions on the packet, then drain, tip into a bowl and set aside.

4. Make the dressing. Mix the citrus juice, mustard and garlic, if using, in a bowl. Whisk in the oils, then add salt and freshly ground black pepper to taste. Stir 60ml / 4 tbsp of the dressing into the rice, then spoon the rice into the centre of a large serving dish.

5. Cook the French beans and broad beans in boiling salted water until tender. Drain, refresh under cold water and drain again. Remove the outer shell from the broad beans and add all the beans to the rice.

6. Discard the outer leaves from the lettuce and tear the inner leaves into pieces. Add to the salad with the tomatoes and coriander. Shell the hard-boiled eggs and cut them into sixths. Preheat the grill (broiler).

7. Arrange the tuna or swordfish steaks on a grill pan. Brush with the marinade and a little extra olive oil. Grill (broil) for 3-4 minutes on each side, until the fish is tender and flakes easily when tested with the tip of a sharp knife. Brush with marinade and more olive oil when turning the fish.

8. Allow the fish to cool a little, then break the steaks into large pieces. Toss into the salad with the olives and the remaining dressing. Decorate with hard-boiled eggs and serve.

Nutritional Facts :

Per portion :

Energy  600kcals/2527kJ

Protein   41.9g

Fat, total   22.2g

   saturated fat   4g

Carbohydrate   62.1g

   of which sugars   6.8g

Fiber   9.6g