Mains

Sardine quesadilla

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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Serves: 1

Time to make: 10 mins

Ingredients

More weights & measures

½ x 106g can sardines in tomato sauce
1 spring onion, finely chopped
½ x 400g can mixed beans, drained, rinsed
1 medium tomato, chopped
spray oil
1 flour tortilla, white or wholemeal
3 tablespoons grated mozzarella cheese
crispy lettuce leaves

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Instructions

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1 Place sardines in a bowl with onion, beans and tomato. Mix together.

2 Spray a non-stick pan with oil. Add tortilla and leave to warm in the pan for a few seconds. Flip.

3 Add sardines and bean mix to one half of the tortilla. Scatter over cheese.

4 Fold the uncovered tortilla half over and cook for 1 1/2 minutes or until cheese has melted. Transfer to a plate. Cut in 3 and serve with lettuce.

Variations

Make it meat free: Omit sardines and use the full can of mixed beans instead.

HFG tip

Canned mixed beans are a good choice to add to pasta salads for portable meals.
NOTE: This meal is not suitable for those following a low-sodium diet.

Nutrition Info (per serve)

Calories 507 cal

Kilojoules 2120 kJ

Protein 30 g

Total fat 23 g

Saturated fat 6 g

Carbohydrates 45 g

Sugar 10 g

Dietary fibre 12 g

Sodium 1280 mg

Calcium 530 mg

Iron 7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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