Nutritious Salmon-Kale Quesadillas
Delight in these heart-healthy and delicious Salmon-Kale Quesadillas, bursting with flavor and nutrition. This recipe combines flaky canned wild salmon with nutrient-packed kale and a blend of low-fat cheeses, all wrapped in wholesome whole wheat tortillas. Perfect for a busy weeknight, these quesadillas can be prepared in under 30 minutes using simple ingredients you likely have in your pantry. Serve them with your favorite sides like guacamole, fresh salsa, or a dollop of non-fat sour cream to elevate your meal. Not only are they quick to make, but they're also packed with heart-healthy omega-3 fatty acids and fiber, making them a delicious and health-conscious choice for the whole family.
N/A
Servings
N/A
Calories
7
Ingredients
Ingredients
Extra virgin olive oil
2 teaspoons (divided)
Kale
1 cup (stems removed, shredded into bite-sized pieces)
Kosher salt or sea salt
1 teaspoon (for seasoning)
Low-fat cheddar cheese
1/2 cup (shredded)
Asiago cheese
1/2 cup (shredded)
Whole wheat tortillas
32 inches (whole)
Canned pink salmon
6 ounces (flaked)
Instructions
1
In a medium (10-inch) nonstick skillet, heat 1 teaspoon of extra virgin olive oil over medium heat.
2
Add the shredded kale to the skillet and sauté until wilted, about 4 to 5 minutes. Season with kosher salt or sea salt. Remove the kale from the skillet and set aside.
3
In a small bowl, combine the shredded low-fat cheddar cheese and asiago cheese. Set this cheese mixture aside.
4
Add the remaining teaspoon of olive oil to the skillet and heat it over medium heat.
5
Place one whole wheat tortilla in the skillet. On one half of the tortilla, layer 1/4 cup of the cooked kale, 1/4 cup of the canned flaked pink salmon, and 1/4 cup of the cheese mixture.
6
Fold the tortilla over the filling, pressing down gently with a spatula. Cook for about 1 minute until golden brown.
7
Carefully flip the quesadilla using tongs and cook for another 1-2 minutes until the other side is also golden brown and the cheese is melted.
8
Transfer the cooked quesadilla to a cutting board and cut it into three triangles. Repeat the process with the remaining tortillas and filling.
9
Serve the quesadillas hot, accompanied by guacamole, tomato salsa, and non-fat sour cream if desired.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Nutritious Salmon-Kale Quesadillas?
They are a heart-healthy meal featuring flaked canned salmon, sautéed kale, and a blend of low-fat cheeses inside whole wheat tortillas.
How long does it take to prepare this recipe?
This recipe is designed for busy weeknights and can be prepared in under 30 minutes.
What kind of salmon is recommended for this recipe?
The recipe calls for 6 ounces of flaked canned pink salmon, which is nutrient-dense and convenient.
Which leafy green is used in these quesadillas?
One cup of kale, with stems removed and shredded into bite-sized pieces, is used.
What type of cheese is used?
A mixture of 1/2 cup shredded low-fat cheddar cheese and 1/2 cup shredded Asiago cheese is used.
What kind of tortillas should I buy?
The recipe recommends using whole wheat tortillas to add fiber and nutrition to the meal.
How is the kale prepared before assembly?
The kale is sautéed in olive oil over medium heat for 4 to 5 minutes until it is wilted.
What oil is best for cooking this dish?
Extra virgin olive oil is used for both sautéing the kale and cooking the quesadillas.
Is this recipe considered heart-healthy?
Yes, it is packed with heart-healthy omega-3 fatty acids from the salmon and dietary fiber from the kale and whole wheat.
What are some suggested toppings?
You can serve these with guacamole, fresh tomato salsa, or a dollop of non-fat sour cream.
How much filling goes into each quesadilla?
Each quesadilla uses approximately 1/4 cup of cooked kale, 1/4 cup of flaked salmon, and 1/4 cup of the cheese mixture.
How do you assemble the quesadilla in the pan?
Place a tortilla in the skillet, layer the ingredients on one half, and then fold the tortilla over the filling.
What is the cooking time for each quesadilla?
Cook the first side for about 1 minute, then flip and cook the other side for 1 to 2 minutes until golden brown.
What equipment is needed to cook this?
A 10-inch nonstick skillet, a small bowl for mixing cheese, tongs for flipping, and a spatula are needed.
How do I season the kale?
The kale is seasoned with 1 teaspoon of kosher salt or sea salt during the sautéing process.
What is the best way to cut the finished quesadillas?
Transfer the hot quesadilla to a cutting board and cut it into three triangles before serving.
How do I flake the canned salmon?
Simply open the can and use a fork to break the salmon into small, manageable flakes.
Can I use a different type of cheese?
While the recipe suggests cheddar and Asiago, you can use other low-fat cheeses that melt well.
Is this recipe suitable for families?
Yes, it is a quick, delicious, and health-conscious choice that appeals to both adults and children.
Is this a low-fat recipe?
Yes, the recipe specifically uses low-fat cheddar and a limited amount of olive oil to keep fat content in check.
What makes the recipe nutrient-packed?
The combination of leafy greens, wild salmon, and whole grains provides essential vitamins, minerals, and healthy fats.
Can I use fresh salmon instead of canned?
Yes, you can substitute canned salmon with 6 ounces of cooked, flaked fresh salmon.
How do I prevent the tortillas from burning?
Cook over medium heat and watch closely, as they only need about 1 to 2 minutes per side to turn golden brown.
How much total olive oil is used?
The recipe uses 2 teaspoons of extra virgin olive oil in total, divided between the kale and the skillet.
What is Asiago cheese?
Asiago is a flavorful Italian cow's milk cheese that adds a nutty, savory depth to the quesadilla filling.
How do I make the quesadilla crisp?
Using a nonstick skillet with a small amount of olive oil and pressing down with a spatula helps create a golden, crisp exterior.
Is there any sugar in this recipe?
Based on the ingredients list, there are no added sugars in this savory quesadilla recipe.
Can I add spice to this dish?
Yes, you can add a pinch of red pepper flakes to the kale or serve with a spicy salsa for extra heat.
Are these quesadillas high in fiber?
Yes, the use of whole wheat tortillas and a full cup of shredded kale provides a good source of dietary fiber.
What is the best way to serve these hot?
Serve them immediately after cooking while the cheese is still melted and the tortilla is crisp.