Sardine quesadilla

Summary

For all you seafood lovers out there, we’ve got a mouthwatering dish to tickle your palate: the Sardine Quesadilla. This scrumptious delight combines the robust, unique flavors of sardines with the creamy, cheesy goodness of a quesadilla. This simple yet exquisite meal is packed with nutrition and is a perfect fit for your healthy lifestyle.

Ingredients

Here’s what you’ll need to whip up a sardine quesadilla for two:

– 1 can (4 oz) of sardines in water or olive oil, drained (113 grams)
– 4 whole wheat tortillas (8 inches each)
– 1 cup (226g) shredded cheddar cheese
– 1 small red onion, thinly sliced
– 1 jalapeno, finely chopped
– 2 tablespoons (30 ml) olive oil
– A pinch of salt and pepper

Preparation Time

Preparing this sardine quesadilla will take you approximately 15 minutes.

Nutritional Facts

Each serving of this sardine quesadilla offers:

– Calories: 370
– Proteins: 22g
– Carbohydrates: 24g
– Fats: 20g
– Fiber: 3g

Steps to Prepare

1. Start by heating up one tablespoon of olive oil in a pan over medium heat.
2. Add the thinly sliced onions and jalapeno to the pan and sauté until they become soft and fragrant. This should take about 5 minutes.
3. Next, add your drained sardines to the pan, breaking them up gently with your spatula. Season the mix with salt and pepper.
4. Now, heat your second pan over medium heat and add a tablespoon of olive oil.
5. Place a tortilla in the pan, sprinkle half of the cheese evenly over it.
6. Spread half of your sardine mixture on top of the cheese, then place another tortilla on top.
7. Cook the quesadilla for about 2-3 minutes on each side, or until the tortillas are crispy and the cheese has melted.
8. Repeat steps 5-7 for the second quesadilla.
9. Slice the quesadillas into quarters and serve hot.

Tips for the Perfect Sardine Quesadilla

1. For a more flavorful sardine quesadilla, choose sardines packed in olive oil.
2. You can add some fresh herbs like cilantro or parsley for an extra kick of flavor.
3. To ensure even melting of cheese, spread it evenly across the tortilla.

Serving Suggestions

The beauty of a sardine quesadilla is in its versatility. It can be served with a fresh salad, a tangy salsa, or a creamy guacamole on the side. Whether it’s lunch, dinner, or a mid-day snack, this dish is sure to hit the spot.

Remember, sardine quesadilla is not just a meal, it’s a culinary experience. This dish is a testament to the fact that healthy food can also be delectable. So, go ahead, roll up your sleeves, and let’s get cooking!