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Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas Recipe

Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas Recipe

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Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas

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Ingredients

Count

Nutrition

429

Calories

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Ingredients:

Serving

2 tbsp low-fat mayonnaise
2 tbsp dijon-lemon vinaigrette
2 tsp grated lemon rind
1 1/2 tbsp fresh lemon juice
1 1/2 tsp capers, drained
1/8 tsp freshly ground black pepper
1 (15-oz) can cannellini beans
1/2 tsp dried oregano
4 (8-inch) fat-free flour tortillas
1/2 cup (2 oz) crumbled feta cheese
remaining ingredients
1 (8-oz) tuna steak (about 3/4 inch thick )
1/2 tsp freshly ground black pepper
1/2 tsp olive oil
cooking spray
8 cups gourmet salad greens
2 cups chopped tomato
1/4 cup chopped pitted kalamata olives

Directions:

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

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	429.36 Kcal (1798 kJ)
Calories from fat	270.72 Kcal
		% Daily Value*
Total Fat	30.08g	46%
Cholesterol	32.68mg	11%
Sodium	1157.37mg	48%
Potassium	254.66mg	5%
Total Carbs	32.3g	11%
Sugars	8.65g	35%
Dietary Fiber	1.38g	6%
Protein	18.57g	37%
Vitamin C	39.6mg	66%
Vitamin A	9.7mg	323%
Iron	171.2mg	951%
Calcium	72.2mg	7%

Amount Per 100 g
Calories	69.21 Kcal (290 kJ)
Calories from fat	43.64 Kcal
		% Daily Value*
Total Fat	4.85g	46%
Cholesterol	5.27mg	11%
Sodium	186.55mg	48%
Potassium	41.05mg	5%
Total Carbs	5.21g	11%
Sugars	1.39g	35%
Dietary Fiber	0.22g	6%
Protein	2.99g	37%
Vitamin C	6.4mg	66%
Vitamin A	1.6mg	323%
Iron	27.6mg	951%
Calcium	11.6mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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