Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas

Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 395
  • Calories from fat: 24%
  • Fat: 10.5g
  • Saturated fat: 3.5g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 2.3g
  • Protein: 24.6g
  • Carbohydrate: 51.5g
  • Fiber: 8.9g
  • Cholesterol: 34mg
  • Iron: 4.9mg
  • Sodium: 914mg
  • Calcium: 157mg


  • Vinaigrette:
  • 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
  • Quesadillas:
  • 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


  1. To prepare vinaigrette, combine first 6 ingredients; stir with a whisk. Set aside.
  2. 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.
  3. 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.
  4. 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.
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