Recipe Sifter

X
  • Start Here
    • Course
    • Main Ingredient
    • Cuisine
    • Preparation
    • Occasion
    • Diet
    • Nutrition
1

Select () or exclude () categories to narrow your recipe search.

2

As you select categories, the number of matching recipes will update.

Make some selections to begin narrowing your results.
  • Calories
  • Amount per serving
    1. Total Fat
    2. Saturated Fat
    3. Polyunsat. Fat
    4. Monounsat. Fat
    5. Trans Fat
  • Cholesterol
  • Sodium
  • Potassium
  • Total Carbohydrates
    1. Dietary Fiber
    2. Sugars
  • Protein
  • Vitamin A
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Calcium
  • Iron
  • Vitamin E
  • Magnesium
  • Alcohol
  • Caffeine
  • Find exactly what you're looking for with the web's most powerful recipe filtering tool.

    You are in: Home / Mexican / Heart-Healthy Salmon Quesadillas Recipe
    Lost? Site Map

    Heart-Healthy Salmon Quesadillas

    Heart-Healthy Salmon Quesadillas. Photo by AmandaInOz

    1/1 Photo of Heart-Healthy Salmon Quesadillas

    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    5 mins

    15 mins

    kellymbrown's Note:

    Canned wild salmon, whole wheat tortillas and nutrient-rich kale make this salmon quesadilla recipe an easy and nutritious heart healthy dinner. These quesadillas are a perfect go-to recipe when you don't have a lot of time to cook. Most of the ingredients are items you probably already have on hand: canned salmon, shredded cheese, and tortillas. Whole wheat tortillas are best for this quesadilla recipe, since they add quite a bit of fiber. But if you can't find whole wheat tortillas, feel free to substitute regular flour tortillas, low-carb tortillas or even spinach tortillas. If you don't have kale, feel free to substitute spinach. But if you can get it, it's worth it to use the kale, because it is just packed with nutrients.

    • Save to Recipe Box

    • Add to Shopping List

    • Print

    • Email

    My Private Note

    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Heat 1 teaspoons of the olive oil in a medium (10-inch) nonstick skillet over medium heat.
    2. 2
      Place the kale in the skillet and cook until just wilted, about 4 to 5 minutes. Season with the kosher salt or sea salt. Remove the kale from the skillet and set aside.
    3. 3
      In a small bowl, mix together the shredded cheeses. Set aside.
    4. 4
      Heat the remaining teaspoon of olive oil in the same skillet over medium heat. Place one tortilla in the bottom of the skillet.
    5. 5
      Top half of the tortilla with 1/4 cup of the kale, one-quarter of the flaked salmon and 1/4 cup of the shredded cheese mixture.
    6. 6
      Fold the other half of the tortilla over the filling and cook for one minute, pressing down lightly with the back of a spatula.
    7. 7
      Using tongs, gently flip the quesadilla over and cook another minute or two, until lightly browned. Repeat with remaining three tortillas and fillings.
    8. 8
      Cut each quesadilla into three triangles. Serve immediately with guacamole, tomato salsa and non-fat sour cream, if desired.

    Ratings & Reviews:

    • on April 09, 2013

      45

      Used spinach instead of kale and added garlic. Very good and healthy!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on November 07, 2012

      55

      I love quesadillas and this one didn't disappoint! I used a cheddar/Monterey jack blend and a flour tortilla. I have only had kale chips, but in this quesadilla it was a nice addition. Will be making this again! Made for Fall 2012 PAC.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on May 28, 2010

      55

      I added sauted onion and garlic to the Kale. YUM

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (4)

    Advertisement

    Nutritional Facts for Heart-Healthy Salmon Quesadillas

    Serving Size: 1 (77 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 110.5
     
    Calories from Fat 48
    44%
    Total Fat 5.4 g
    8%
    Saturated Fat 1.3 g
    6%
    Cholesterol 37.8 mg
    12%
    Sodium 699.3 mg
    29%
    Total Carbohydrate 1.9 g
    0%
    Dietary Fiber 0.3 g
    1%
    Sugars 0.0 g
    0%
    Protein 13.8 g
    27%

    The following items or measurements are not included:

    asiago cheese

    whole wheat tortillas

    Ideas from Food.com

    Advertisement


    Over 475,000 Recipes

    Food.com Network of Sites