Tuna tomato coriander quesadilla
)
Prep Time
10 Minutes
)
Cook Time
6 Minutes
){kind=icon}
Yield
4
){kind=icon}
Difficulty Level
Easy, Quick
Ingredients
- 2 x 95g cans Safcol Yellowfin Tuna Chunks Italian Style in Oil, drained
- 4 multigrain tortillas
- 2 tablespoons jalapeños in brine (optional)
- 3 spring onions, thinly sliced
- ½ red capsicum, deseeded and diced
- 1 large ripe tomato, diced
- 3 tablespoons fresh coriander, chopped
- ½ cup cheddar or Manchego cheese, grated
- to serve
- sour cream
- lemon or lime wedges
Instructions
- In a medium bowl, mix together the tuna, jalapenos (if you’re using them), spring onions, diced tomato, capsicum, coriander and grated cheese.
- Divide the mixture between the four tortillas, spreading it on half of each one.
- Fold the top over and toast as many as can fit at one time in your sandwich press.
- When they are golden and crisp, serve them with sour cream and lime wedges.
| Servings: | 2 |
| Ready in: | 16 Minutes |
| Course: | Lunch, Dinner, Snack, Breakfast |
| Recipe Type: | Quesadilla |
| Ingredient: | Tuna |
Tuna tomato coriander quesadilla
Tasty as well as being full of vegetables and protein, this tuna tomato coriander quesadilla will hit the spot for quick breakfast, lunch or dinner. It also makes a delicious family meal that’s easy to make and perfect any time of the year.
A good source of protein that will keep your heart and brain happy.
Ashleigh Feltham (MNutrDiet)
If you are looking for an easy, delicious and nutritious meal then look no further. The Safcol Yellowfin Tuna Chunks Italian Style in Oil will not only help keep you fuller for longer with a good source of protein but will keep your heart and brain happy and healthy with a source of omega 3 fat. On top of this omega 3 fat is an anti-inflammatory fat which may help conditions such as rheumatoid arthritis.
The multigrain tortillas add nutrition from the seeds which include some healthy fats, some fibre to add an additional fullness factor and vitamins and minerals like B vitamins for optimal energy. The cheese is also a great source of protein as well as calcium, needed for strong bones, teeth and healthy muscle contractions. Cheese also gives your body iodine and selenium, needed for a healthy thyroid function and metabolism.
The onions will keep your immune system strong with a factor called quercetin. Adding to the immune-boosting support of this meal is the tomato and capsicum which both provide vitamin C. Vitamin C is also an important factor in making collagen, needed for healthy ligaments, joints and skin. Tomatoes have an antioxidant called lycopene; this is important for helping your heart stay healthy as well as your prostate. There are so many reasons to love this tuna tomato coriander quesadilla.
Try it tomorrow.
