A Twist on Mexican: Tuna Quesadillas

29 Mar

Tuna is an excellent source of protein. Tuna is an excellent source of the omega-3 fatty acids EPA and DHA, protein, potassium, selenium, and vitamin B12. It’s a very good source of niacin and phosphorus. Omega-3 fatty acids help keep blood extra inside arteries from clotting, keeps artery walls nice and slippery, help prevent erratic heart rhythms, help improve the ratio of good and bad cholesterol, and help prevent cholesterol from turning into artery-clogging plaque.

The health benefits of tuna include blood pressure lowering, coronary heart disease prevention, and Alzheimer’s disease prevention.

Don’t eat more than 12 oz of tuna per week if you are under the age of 12, pregnant or nursing. Mercury levels can become a concern. Everyone else should not consume in excessive amounts, but can be consumed moderately.

Try this recipe for Tuna Quesadillas. You can make it in less than 10 minutes for a protein packed dinner or snack!


2-6 inch whole wheat (no partially hydrogenated oils) tortillas

1/2 cup of chopped white onions, green peppers, orange peppers, tomatoes

1/4 cup tuna, canned in water, drained

1/4 cup shredded Colby jack cheese


Preheat oven to 350 F. Mix together vegetables with tuna in a small bowl. Layer mixture on top of one tortilla. Layer cheese on top. Cover with second tortilla. Bake in oven for 8-10 minutes. Serve with fresh salsa.

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