Seafood Sunday

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Healthy Recipe of the Week

From Foodie Friday to Stir-fry Saturday to Seafood Sunday, healthy and diverse recipes to add to your meal planning each week!

Opah Nicoise Salad

Special thank you for wellness expert, author, and Peloton Instructor, Emma Lovewell for sharing this recipe.


  • 1/3 cup Lemon Juice (*may substitute with red wine vinegar)
  • 3/4 cup Extra Virgin Olive Oil
  • 3 tablespoons Shallot (*finely chopped)
  • 2 tablespoons Fresh Basil (*finely chopped)
  • 1 tablespoon Fresh Thyme (*finely chopped)
  • 2 teaspoons Fresh Oregano or Tarragon (*finely chopped)
  • 1 teaspoon Dijon Mustard
  • Salt and Freshly Ground Black Pepper,  to taste
  • 2 grilled (or otherwise cooked) Opah Steaks (8-ounces each)
  • 6 Hard Boiled Eggs (*peeled and quartered lengthwise)
  • 1 1/4 pounds small Young Red Potatoes or Fingerling Potatoes
  • 2 medium heads Boston lettuce or Butter lettuce (*torn into bite-sized pieces)
  • 3 small Ripe Tomatoes (*cored and cut into wedges)
  • 1 small Red Onion (*thinly sliced)
  • 1/2 pound Green Beans (*trimmed and cut into 2-inch pieces)
  • 1/4 cup Niçoise Olives
  • 2 tablespoons Capers (*rinsed) (*may substitute with several anchovies) (*optional)


To make the vinaigrette dressing

In a jar with a lid, place the olive oil, lemon juice or red wine vinegar, shallots, basil, thyme, oregano (or tarragon), and mustard. Cover with a lid and shake until well blended. Add salt and black pepper, to taste.

Marinate the onion slices in some of the vinaigrette dressing:

Place onion slices in a small bowl and sprinkle with three (3) tablespoons of the vinaigrette. (*The onions soaking in the vinaigrette will help take some of the bite out of them.)

Hard boil six (6) eggs to your desired doneness. 

Place potatoes in a large pot and cover with 2-inches of water. Add one (1) tablespoon of salt. Heat on high to bring to a boil. Lower the heat to maintain a simmer. Cook for about 10 to 12 minutes or until the potatoes are fork tender. Drain.

While the potatoes are still warm, cut them into halves or quarters, depending on the size of the potatoes.

Place the potatoes in a bowl and dress them with about 1/4 cup of the vinaigrette dressing.

While the potatoes are cooking, fill a medium-sized pot halfway with water, and add two (2) teaspoons of salt. Bring to a boil on high heat. Add the green beans to the boiling water.

Cook until tender but still firm to the bite, about 3-5 minutes (more or less, depending on the toughness of the beans).

Drain and either rinse with cold water to stop the cooking or ‘shock’ for half a minute in ice water.

Arrange a bed of lettuce on a serving platter.

Grill the Opah fillets using your desired method. Cut the grilled Opah into 1/2-inch thick slices and mound in center of lettuce.

Sprinkle the tomatoes and onions around the cooked Opah fillets. Arrange the  potatoes and green beans in mounds at the edge of the lettuce. Arrange hard boiled eggs, olives, and anchovies (if desired) in mounds on the lettuce bed.

Drizzle everything with the remaining vinaigrette. Sprinkle with capers (if desired).

Serve immediately. It is recommended to serve slightly warm or at room temperature.

Preparation Time: 10 minutes

Total Time: 30 minutes 

Yields: 6 servings






Real Good Fish. (n.d.). Opah Nicoise salad. Real Good Fish.





2 responses to “Seafood Sunday”

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