Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas

Very Healthy
Health score
66%
Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas
45 min.
4
461kcal

Suggestions


Indulge in a delightful culinary experience with our Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas. This vibrant dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients that are sure to tantalize your taste buds. Perfect for lunch or dinner, it combines the rich flavors of seared tuna with the zesty brightness of a homemade lemon-caper vinaigrette, creating a harmonious balance that is both satisfying and refreshing.

The addition of creamy feta quesadillas adds a unique twist, offering a delightful crunch and a burst of flavor that complements the salad beautifully. With a health score of 66, this recipe is designed for those who want to enjoy a delicious meal without compromising on nutrition. Packed with protein from the tuna and beans, along with an array of colorful vegetables, this dish is as nourishing as it is delicious.

Ready in just 45 minutes, it’s an ideal choice for busy weeknights or leisurely weekend lunches. Whether you’re entertaining guests or simply treating yourself, this Seared Tuna Salad is sure to impress. Dive into this culinary adventure and savor the delightful combination of flavors and textures that make this dish a standout choice for any meal!

Ingredients

  • ounce ahi tuna steak ( 3/)
  • 0.1 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • 15 ounce cannellini beans white undrained canned
  • 1.5 teaspoons capers drained
  • ounces feta cheese crumbled
  • 8-inch flour tortilla fat-free ()
  • 0.3 cup kalamata olives pitted chopped
  • tablespoons optional: lemon 
  • 1.5 tablespoons juice of lemon fresh
  • teaspoons lemon zest grated
  • tablespoons mayonnaise low-fat
  • 0.5 teaspoon olive oil 
  • 0.5 teaspoon oregano dried
  • cups the salad 
  • cups tomatoes chopped

Equipment

  • bowl
  • frying pan
  • whisk
  • sieve

Directions

  1. To prepare vinaigrette, combine first 6 ingredients; stir with a whisk. Set aside.
  2. To prepare the quesadillas, drain the beans through a sieve over a bowl, reserving 1 tablespoon bean liquid, and discard the remaining liquid.
  3. Combine 1/2 cup beans, 1 tablespoon reserved liquid, and oregano in a small bowl, and mash with a fork.
  4. Spread bean mixture evenly over 2 tortillas.
  5. Sprinkle each tortilla with 1/4 cup cheese; top with remaining tortillas, and set aside.
  6. Sprinkle fish with 1/2 teaspoon pepper.
  7. Heat the oil in a large nonstick skillet over medium-high heat.
  8. Add fish; cook 2 minutes on each side until fish is medium-rare or desired degree of doneness.
  9. Remove fish from pan; coarsely chop fish.
  10. Heat pan coated with cooking spray over medium heat. Cook quesadillas for 4 minutes on each side or until golden brown.
  11. Remove quesadillas from pan; cut each into 8 wedges.
  12. Combine the vinaigrette, remaining beans, greens, tomato, and olives; toss well. Arrange 2 cups salad on each of 4 plates; divide the fish evenly among salads. Top each serving with 4 quesadilla wedges.

Nutrition Facts

Calories461kcal
Protein24.96%
Fat26.68%
Carbs48.36%

Properties

Glycemic Index
56.13
Glycemic Load
14.44
Inflammation Score
-10
Nutrition Score
34.353913099869%

Flavonoids

Eriodictyol
1.85mg
Hesperetin
2.88mg
Naringenin
0.62mg
Luteolin
0.19mg
Kaempferol
1.05mg
Myricetin
0.13mg
Quercetin
1.83mg

Nutrients percent of daily need

Calories:461.46kcal
23.07%
Fat:13.82g
21.27%
Saturated Fat:4.69g
29.34%
Carbohydrates:56.37g
18.79%
Net Carbohydrates:47.77g
17.37%
Sugar:4.84g
5.38%
Cholesterol:35.28mg
11.76%
Sodium:799.59mg
34.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.1g
58.2%
Vitamin B12:5.59µg
93.1%
Vitamin A:2874.46IU
57.49%
Manganese:1.07mg
53.54%
Selenium:36.55µg
52.22%
Phosphorus:446.75mg
44.67%
Vitamin C:36.19mg
43.87%
Vitamin B3:8.36mg
41.81%
Folate:166.91µg
41.73%
Vitamin B1:0.58mg
38.45%
Iron:6.65mg
36.95%
Fiber:8.6g
34.4%
Potassium:1043.15mg
29.8%
Vitamin B2:0.51mg
29.76%
Magnesium:117.08mg
29.27%
Vitamin B6:0.57mg
28.41%
Calcium:258.42mg
25.84%
Copper:0.46mg
23.07%
Vitamin D:3.29µg
21.92%
Vitamin K:19.32µg
18.4%
Zinc:2.53mg
16.9%
Vitamin E:2.46mg
16.39%
Vitamin B5:1.21mg
12.15%
Source:My Recipes