Tuna and Sweetcorn Quesadilla with Side Salad
A melty tuna-and-sweetcorn quesadilla on a crisp gluten-free tortilla with cheddar, served with a fresh side salad. Canned tuna makes it a hearty source of selenium, a mineral your thyroid relies on.
- Prep
- 10 min
- Cook
- 8 min
- Total
- 18 min
- Servings
- 1
Ingredients
- 2largegluten-free tortillas (approx. 50g each)
- 80gcanned tuna in spring water, drained
- 50gcanned sweetcorn, drained
- 40gcheddar cheese, grated
- 1tbsplight mayonnaise
- 2tspolive oil
- 2handfulsmixed salad leaves (approx. 40g)
- 5cherry tomatoes, halved
- 0.25cucumber, sliced (approx. 50g)
- 1tsplemon juice
- 1pinchblack pepper
Instructions
- 01
In a bowl, flake the drained tuna and mix with the sweetcorn and mayonnaise. Season with black pepper.
- 02
Lay one tortilla flat. Spread the tuna and sweetcorn mixture evenly over it, then scatter the grated cheddar on top. Place the second tortilla on top to make a sandwich.
- 03
Heat 1 tsp of the olive oil in a non-stick pan over medium heat. Carefully slide the quesadilla in and cook for 3-4 minutes until the underside is golden and crisp.
- 04
Flip the quesadilla, add another tsp of oil if needed, and cook the other side for 3-4 minutes until golden and the cheese has melted.
- 05
While it cooks, toss the salad leaves, cherry tomatoes and cucumber with the remaining olive oil and lemon juice.
- 06
Slide the quesadilla onto a board, cut into 4 wedges, and serve with the side salad.
Nutrition (per serving)
- Calories
- 720kcal
- Protein
- 37g
- Carbs
- 56g
- Fat
- 35g
- Fiber
- 6g
- Selenium
- 74mcg
- Zinc
- 2.4mg
- Iron
- 2.4mg
- B12
- 2.2mcg
- Iodine
- 24mcg
- Sodium
- 850mg
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