Tortilla with tuna and vegetables – it’s a delicious dish, and also a perfect idea for dinner or supper. It could also do well as a party appetizer, or lunch for work or school. If not the mayonnaise, it could be seen as a very healthy snack – nevertheless you can replace the mayo with plain yoghurt – then it would not only be more healthy but also more dietetic ;)
For more tortilla recipes see here: Tortilla – recipes
85 g of tuna in brine has about 98 calories, 21 g of proteins and 0,8 g of fat. Therefore it’s a perfect choice for those people who look for high-protein and low-fat food. Moreover, in such a portion you will find: 11,4 mg of niacin, 2,4 microgram of vitamin B12, 155 IU of vitamin D, 0,4 mg of vitamin B6 and 140 mg of phosphorus.
Tortilla with tuna – ingredients:
- 3 heaped tablespoons mayo
- 3 heaped teaspoons mustard
- 3-4 medium pickled cucumbers
- 1 can of canned maize
- 2 handfuls black olives
- 1 red onion
- 1 big red pepper
- 170g mixed lettuce
- 2 tins (340g) tuna in brine
- 5 tortilla pancakes (25 cm in diameter)
Tortilla with tuna – preparation:
- Cut the olives, the pepper and the cucumbers into strips.
- Cut the onion into feathers.
- Drain the maize and the tuna.
- Sauce: mix the mayo and the mustard.
- Spread each tortilla pancake with the sauce, then put on some lettuce, some tuna, some onion, some olives, some maize, some pepper and some cucumbers. Make a roll and wrap it up with a string or tinfoil. Bon appétit!
Like many other fish, tuna contains necessary omega-3 fatty acids. One portion of tuna in brine contains about 235 mg of omega-3.
CAUTION!
Tuna may be contaminated with mercury – a chemical element which is dangerous to the infants and to the developing fetus. Yet, good news is that the commonly available tuna in chunks contains minimum amount of mercury. It’s safe to eat 280 g of this fish a week. Unfortunately the content of mercury in fresh tuna is higher, therefore you should eat it only occasionally. For pregnant women it’s safe to eat 140 g of canned long-fin tuna a week.
