Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas

Recipe from

Cooking Light

Nutritional Information

Calories 395
Caloriesfromfat 24 %
Fat 10.5 g
Satfat 3.5 g
Monofat 3.8 g
Polyfat 2.3 g
Protein 24.6 g
Carbohydrate 51.5 g
Fiber 8.9 g
Cholesterol 34 mg
Iron 4.9 mg
Sodium 914 mg
Calcium 157 mg


2 tablespoons low-fat mayonnaise
2 tablespoons Dijon-Lemon Vinaigrette
2 teaspoons grated lemon rind
1 1/2 tablespoons fresh lemon juice
1 1/2 teaspoons capers, drained
1/8 teaspoon freshly ground black pepper
1 (15-ounce) can cannellini beans or other white beans, undrained
1/2 teaspoon dried oregano
4 (8-inch) fat-free flour tortillas
1/2 cup (2 ounces) crumbled feta cheese
Remaining ingredients:
1 (8-ounce) tuna steak (about 3/4 inch thick)
1/2 teaspoon freshly ground black pepper
1/2 teaspoon olive oil
Cooking spray
8 cups gourmet salad greens
2 cups chopped tomato
1/4 cup chopped pitted kalamata olives


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.