Tuna Melt Quesadillas. (Photo by Tom McCorkle/The Washington Post)
Cheese and fish can be a controversial combination. I can see my friend’s Italian grandmother shaking her head at me just for considering it. But there’s proof that the two can team up deliciously: the tuna melt. Tuna salad served on an open-faced sandwich blanketed in melted cheese is a diner staple for a reason.
This quesadilla is a spin on that winning formula, and one that has seen me through many hectic weeknights with a hungry family and hardly any time or energy to cook. To make it, start by flaking a couple of cans of tuna.
Then - to use diner-speak -"run it through the garden” by adding fresh vegetables: chopped celery, grated carrot, onion and cilantro. Stir in a squeeze of lime juice and some shredded cheese, and the filling is ready. I like to use pepper jack for a kick of heat, but Monterey jack or cheddar work well, too. And I keep the amount of cheese on the modest side, but feel free to add more if you want it super cheesy.
Pile the tuna mixture onto whole-grain tortillas, top that with a handful of baby spinach leaves, fold the loaded tortillas into half-moons, and cook them until the cheese is melted, marrying the tuna and vegetables, and the tortillas are crisp and browned.
Served with sliced avocado, a dollop of yogurt or sour cream, and salsa, these quesadillas are a healthfully-balanced tuna-melt-inspired dish that’s a game changer when you need a family-friendly meal in little time.
Pepper jack cheese adds some heat, but cheddar or Monterey jack work well, too. (Photo by Tom McCorkle/The Washington Post)
Inspired by the classic tuna melt, these quesadillas, made with pantry-friendly canned tuna and jack cheese, swap out the bread for crisp, golden tortillas. A generous helping of chopped vegetables and herbs in the filling, a modest amount of cheese, and whole-wheat tortillas make it a healthful and balanced meal that comes together quickly.
Total time: 20 minutes
Servings: 2-4 (makes 4 quesadillas)
Storage: The quesadillas are best eaten as soon as they are made; they do not store well.
Ingredients
Two (5-ounce) cans tuna packed in water, preferably no-salt-added, drained
1/2 cup (1 1/2 ounces) shredded Monterey jack or pepper jack cheese
1 stalk celery, finely diced (1/4 cup)
1 small carrot, scrubbed and coarsely grated (1/4 cup)
1/4 cup finely diced red onion
1/4 cup chopped fresh cilantro leaves
1 tablespoon fresh lime juice (from 1 lime)
Four (8-inch) whole-wheat flour tortillas
2 cups (2 ounces) coarsely chopped fresh baby spinach
2 teaspoons olive oil, divided
Flesh of 1 ripe avocado, sliced
1/2 cup jarred salsa (optional)
1/3 cup plain Greek yogurt or sour cream (any fat level; optional)
Lime wedges, for serving
Hot sauce, for serving (optional)
Directions
• In a medium bowl, toss together the tuna, cheese, onion, celery, carrot, cilantro and lime juice until well combined.
• Lay the tortillas on a work surface and mound one-quarter of the tuna mixture (about • 1/2 cup) onto half of each tortilla. Pile 1/2 cup of the spinach on top of each. Fold the other half of each tortilla over the filling to create a half-moon shape.
• In a 10- to 12-inch nonstick or cast-iron skillet over medium heat, heat 1 teaspoon of the oil. Place 2 quesadillas in the skillet, and press on them with a spatula to weigh them down.
• Cook until the quesadillas are golden brown on both sides and the cheese is melted, about 2 minutes per side. Transfer to a cutting board and repeat with the remaining 2 quesadillas.
• Cut the warm quesadillas into wedges, and serve alongside the avocado, salsa, yogurt, lime wedges, and hot sauce, if desired.
Substitutions
Whole-wheat tortillas >> plain flour tortillas.
Gluten-free? >> Use gluten-free tortillas, such as corn.
Dairy-free? >> Use nondairy cheese and sour cream or yogurt.
Cilantro >> parsley.
Baby spinach >> baby kale or baby arugula.
Lime >> lemon.
Jack cheese >> other melty cheese of your choice.
Nutritional Facts per serving (1 quesadilla and 1/4 avocado, using no-salt-added tuna and low-fat yogurt), based on 4 | Calories: 376; Fat: 16 g, Saturated Fat: 5 g, Carbohydrates: 32 g. Sodium: 306 mg, Cholesterol: 44 mg, Protein: 27 g, Fiber: 6 g, Sugar: 5 g
This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.
From cookbook author and registered dietitian nutritionist Ellie Krieger.
