Inflammation can leave us feeling sluggish, bloated, and out of sync. But what if you could combat it with a delicious, vibrant dish that’s as nourishing as it is beautiful?
Enter the anti-inflammation powerhouse: a modern twist on the classic Salade Niçoise, featuring salmon and roasted beets. This recipe isn’t just a feast for the eyes—it’s packed with ingredients designed to help your body feel its best.
Why This Salad Is an Anti-Inflammation Hero
This dish is more than a salad—it’s a balanced combination of anti-inflammatory ingredients. Salmon is rich in omega-3 fatty acids, which help reduce inflammation at the cellular level.
Beets, with their vibrant red hue, are loaded with antioxidants like betalains, known for their inflammation-fighting properties. Even the olive oil used in this recipe contains heart-healthy monounsaturated fats that keep inflammation in check.
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The inclusion of green beans adds a crunchy texture while providing essential nutrients like vitamin C and manganese, both known for supporting the body’s natural defense against oxidative stress. And don’t forget the eggs, which deliver a perfect dose of protein and healthy fats, rounding out this nutrient-dense meal.
How to Make It Meal Prep-Friendly
One of the challenges with composed salads like this one is the prep time. But with a little planning, you can enjoy this anti-inflammation dish all week long.
- Hard-boil the eggs in advance and store them in the fridge for up to a week.
- Roast the beets on Sunday night, so they’re ready to toss into this salad—or other meals—throughout the week.
- Prepare the vinaigrette in a jar and keep it handy to drizzle on everything from this salad to roasted vegetables or grain bowls.
By breaking the steps into manageable parts, you’ll have an elegant, nutrient-packed meal ready to assemble in minutes.
Customizing for Your Dietary Needs
This recipe is easily adaptable to suit a variety of dietary preferences:
- Gluten-Free: The recipe is naturally gluten-free, making it perfect for those with sensitivities or celiac disease.
- Dairy-Free: Simply skip any optional cheese pairings if you like to enjoy dairy with salads.
- Vegetarian Option: Replace the salmon with roasted chickpeas or marinated tofu for a plant-based twist.
Adding or subtracting elements doesn’t diminish the health benefits of this salad—it only enhances its versatility.
Quick Tips for Perfect Results
For a flawless experience, keep these tips in mind:
- Choose Fresh, High-Quality Salmon: Fresh, skin-on salmon fillets are ideal for this recipe, providing that signature crispy skin texture while locking in moisture.
- Don’t Overcook the Vegetables: Green beans should retain a slight crunch to balance the softness of the roasted beets and salmon.
- Use Oil-Cured Olives: Their bold flavor adds depth to the dish without overwhelming its delicate balance.
With these small adjustments, you’ll elevate the final dish to restaurant-quality.
A Final Word on Anti-Inflammation Benefits
This modern Salade Niçoise isn’t just delicious; it’s an ally in your fight against inflammation. Every ingredient serves a purpose, from the omega-3-rich salmon to the antioxidant-packed beets and healthy fats in olive oil.
It’s a meal that’s as satisfying as it is health-boosting, providing your body with the nutrients it needs to feel its best.
So, whether you’re preparing it for a family meal, a dinner party, or meal prepping for the week, this recipe is your perfect partner in the quest for better health.
Anti-Inflammation Salade Niçoise with Salmon & Beets
Equipment
- Roasting pan
- Nonstick sauté pan
- Medium pot
- Wire rack
Ingredients
- 2 baby beets peeled and cut into large dice
- 2 Tbsp extra-virgin olive oil divided
- 8 oz green beans trimmed
- 4 4-oz skin-on salmon fillets pin bones removed
- Kosher salt to taste
- Freshly ground black pepper to taste
- 1 cup halved cherry tomatoes optional if nightshade-sensitive
- 3 hard-boiled eggs quartered
- ½ cup oil-cured Niçoise olives pitted
- 1 Tbsp minced chives
- 1 Tbsp French vinaigrette referenced but not detailed
Instructions
Roast the Beets:
- Preheat oven to 400°F.
- Toss diced beets with 1 Tbsp olive oil in a roasting pan. Roast, stirring every 10–15 minutes, until tender and caramelized (about 40 minutes). Set aside to cool.
Prepare the Green Beans:
- Bring a pot of salted water to a boil and prepare an ice-water bath.
- Boil green beans for 2 minutes, then transfer to ice water to stop cooking. Drain and dry beans.
Cook the Salmon:
- Rinse salmon fillets and pat dry. Sprinkle each side with a pinch of kosher salt.
- Heat a nonstick sauté pan over medium-high heat. Add 1 Tbsp olive oil and place salmon skin-side down. Cook for 2 minutes until the skin is crispy. Flip fillets and cook for 1 minute more. Remove and place on a wire rack.
Assemble the Salad:
- In a medium bowl, toss green beans with 1 Tbsp French vinaigrette. Add a pinch of salt and pepper to taste.
- Arrange green beans, roasted beets, and optional cherry tomatoes on a serving platter.
- Add quartered eggs and Niçoise olives.
- Top with cooked salmon fillets. Drizzle with remaining vinaigrette and sprinkle with minced chives.
Serve:
- Serve family style and enjoy immediately.
Notes
- To further enhance the anti-inflammatory properties, consider using avocado oil for roasting and olive oil for the vinaigrette.
- Prepare roasted beets, hard-boiled eggs, and vinaigrette ahead of time for easy assembly during the week.
- For a nightshade-free version, omit the cherry tomatoes.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.