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Poached Salmon Niçoise Salad with Herbed Green Beans

A classic French-inspired lunch featuring tender poached salmon atop a vibrant Niçoise salad, paired with lightly steamed herbed green beans. This meal is rich in omega-3 fatty acids, high-quality protein, and fiber, offering a balanced, low-glycemic option for sustained energy.

Poached Salmon Niçoise Salad with Herbed Green Beans

Instructions

1
Prepare Ingredients
prep

Rinse the salmon under cold water and pat dry with paper towels; set aside. Wash and dry the mixed greens thoroughly. Gather eggs for boiling and measure out olives and capers for assembly.

💡 Use a salad spinner to ensure greens are completely dry for better dressing adherence.
2
Prep Green Beans
prep

Trim the ends of the green beans and rinse under cold water. Finely chop the fresh herbs and set aside for later use.

💡 Trim green beans quickly by lining them up in a bunch and cutting off ends with one slice.
3
Boil Eggs
boiling

Place eggs in a medium saucepan, cover with cold water, and bring to a boil over medium-high heat. Once boiling, reduce to a simmer for 9-10 minutes for hard-boiled eggs, then transfer to an ice bath to stop cooking. Peel once cooled.

💡 Add a pinch of salt to the water to make peeling eggs easier.
4
Poach Salmon
poaching

In a large skillet, bring 2-3 cups of water to a gentle simmer (about 80°C) with a pinch of salt. Add salmon fillets skin-side down and poach for 8-10 minutes until the flesh flakes easily with a fork and appears opaque. Remove carefully with a slotted spatula and let cool slightly.

💡 Keep the water at a bare simmer to avoid overcooking the delicate salmon.
5
Steam Green Beans
steaming

Place green beans in a steamer basket over boiling water, cover, and steam for 5-7 minutes at 100°C until bright green and tender-crisp. Remove from heat, toss with a drizzle of olive oil and chopped herbs while warm.

💡 Don’t over-steam; green beans should retain a slight crunch for texture.
6
Prepare Dressing
mixing

In a small bowl, whisk together olive oil, lemon juice, finely chopped herbs, salt, and pepper until emulsified. Taste and adjust seasoning if needed.

💡 Whisk vigorously to blend the oil and lemon juice for a cohesive dressing.
7
Assemble Salad
assembly

Spread mixed greens evenly across a large serving platter. Flake the cooled salmon into large chunks and arrange over the greens. Halve the eggs and place them around the salmon, then scatter olives and capers evenly. Drizzle the dressing over the entire salad just before serving.

💡 Assemble the salad at the last moment to keep greens crisp and vibrant.
Prep Time
15 Min
Cook Time
20 Min
Per Serving
962kcal
Protein41%
Carbs5%
Fat54%
Glycemic Load
6.7 (Low)
Nutrition Information
PreparedRaw ingredients
Energy962 kcal· 48%
Protein92 g· 184%
Carbohydrates12 g· 4%
Carbs (absorbed)9.5 g· 4%
Dietary Fiber2.5 g· 10%
Fat54 g· 77%
Saturated Fat10.8 g· 54%
Monounsaturated Fat34 g· 136%
Polyunsaturated Fat7 g· 64%
Trans Fat0 g· 0%
Cholesterol536 mg· 179%
Sodium1732 mg· 87%
Potassium729 mg· 21%
Calcium122 mg· 12%
Magnesium102 mg· 27%
Phosphorus720 mg· 103%
Iron4.6 mg· 33%
Zinc8 mg· 80%
Copper0.70 mg· 70%
Selenium68 µg· 124%
Iodine145 µg· 97%
Vitamin C14 mg· 18%
Vitamin A560 µg· 70%
Vitamin D19 µg· 95%
Vitamin E7 mg· 58%
Vitamin K120 µg· 160%
Vitamin B11.4 mg· 127%
Vitamin B22.4 mg· 171%
Vitamin B61.1 mg· 79%
Vitamin B129 µg· 360%
Folate220 µg· 110%
Niacin13 mg· 81%
Biotin68 µg· 136%
Pantothenic Acid6 mg· 100%
Salt Equivalent4.4 g· 73%

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