Seared Tuna Niçoise-Style Plate with Egg and Green Beans

This keto-friendly take on the French classic swaps starchy potatoes for extra green beans and leans hard into bright, punchy flavour instead of heavy dressings. A thick ahi tuna steak gets a quick, hot sear so the outside caramelizes while the center stays rare and silky, then it's sliced over a bed of blistered green beans and jammy soft-boiled eggs. A sharp Dijon-caper-anchovy vinaigrette ties it all together with acid and umami rather than cream or oil-heavy sauces, keeping the plate light but deeply satisfying. With two lean proteins — tuna and egg — this plate comfortably clears 30g of protein per serving while staying low in carbs and free of starchy fillers. The whole thing comes together in one skillet and one small pot in under 30 minutes, making it an easy weeknight lunch that still feels like a sit-down bistro meal. Portions are kept modest and vegetable-forward, with plenty of fibre from the green beans and olives, and the vinaigrette provides big, bright flavour without relying on fat for richness.</long_description> <parameter name="meta_description">A fast, keto seared tuna Niçoise plate with soft-boiled egg, blistered green beans, and a sharp Dijon-caper vinaigrette. Big flavour, lean protein.

Ingredients

• 10 ozahi tuna steaks, about 2 steaks, 5 oz each, sushi-grade, thick-cut
• 2 largeeggs
• 6 ozgreen beans, trimmed
• 2 tbspolive oil, divided
• 1 tbspDijon mustard
• 1 tbspcapers, drained, roughly chopped
• 1.5 tbspred wine vinegar
• 1 pieceAnchovy fillet, finely minced, optional for umami
• 1 clovegarlic, minced
• 8 pieceskalamata olives, pitted, halved
• 0.5 cupcherry tomatoes, halved
• to tastesalt
• to taste, freshly crackedblack pepper
• 1 tbspfresh parsley, chopped, for garnish

Method

1. Bring a small saucepan of water to a boil. Gently lower in the eggs and boil for exactly 6.5 minutes for a jammy yolk. 6:30
2. Immediately transfer the eggs to a bowl of ice water to stop the cooking, then peel and halve lengthwise.
3. In the same saucepan of boiling water, blanch the green beans for 2-3 minutes until bright green and just tender, then drain and set aside. 2:30
4. Whisk together Dijon mustard, red wine vinegar, capers, minced anchovy, garlic, 1 tablespoon olive oil, salt and pepper in a small bowl to make the vinaigrette.
5. Pat the tuna steaks very dry and season both sides generously with salt and pepper.
6. Heat the remaining olive oil in a cast iron skillet over high heat until just smoking. Sear the tuna for 60-90 seconds per side for a rare center, then transfer to a board and let rest briefly. 2:00
7. In the same hot skillet, toss the blanched green beans for 1-2 minutes until lightly blistered and charred in spots. 1:30
8. Slice the tuna against the grain into thick slices.
9. Divide the blistered green beans between two plates. Arrange the sliced tuna, soft-boiled egg halves, cherry tomatoes, and olives over the top.
10. Spoon the Dijon-caper vinaigrette over each plate, scatter with fresh parsley, and serve immediately.