Penn Herb Wellness Guide
Simple Salmon Quesadillas
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Pacific Northwest wild canned salmon finds a new home inside a classic Southwestern quesadilla.
Ingredients
- 1 6 ounce can boneless, skinless salmon, drained and flaked
- 1/2 medium orange or yellow bell pepper, finely diced (about 1/2 cup)
- 2 oz herbed goat cheese (about 1/4 cup)
- 1 tsp capers, drained
- 2 8-inch whole wheat flour tortillas
- 1 tsp canola oil
Directions
- Combine the salmon, bell pepper, goat cheese, and capers in a bowl. Divide the mixture evenly and spread over half of each tortilla. Fold over, press down gently, and set aside.
- Heat the oil in a large nonstick skillet over medium-high heat. Add the quesadillas and cook until the tortillas become crisp and golden on the bottom, about 3 minutes. Flip the tortillas and cook an additional 2 minutes.
- Cut each quesadilla in half or quarters and serve.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 374
Calories from Fat 141 (38%)
(24%)Total Fat 16g
(29%)Saturated Fat 6g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
(28%)Cholesterol 83mg
(29%)Sodium 707mg
(12%)Potassium 431mg
Total Carbohydrate 29g
(11%)Dietary Fiber 3g
Sugars 0g
Sugar Alcohols 0g
(59%)Protein 29g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.