Simple Haddock Quesadillas

 In Healthy Eating Tips, Meal Planning, Recipes, Summer 2017

Here is one of my favourite recipes: Simple Haddock Quesadillas!

Who doesn’t love food wrapped in a tortilla shell after all?

It’s like biting into a present.

This recipe is also a great way to get in the 2-3 servings of fish a week that is recommended for everyone (yes, that includes pregnant women and children as well.)

simple haddock quesadillas

I tend to gravitate towards fish tacos when eating out and this take on one of my favourite staples is a real hit in my house.

Ok, the kids are crazy about it at this stage but hubby loves ’em 🙂 

I think I might try salmon next time – just for something different.

Either way, it’s allllll about the toppings.

Gotta have the cilantro (love that stuff), smashed avocado, fresh green onions and fresh salsa.

Like it hot?

Grab that chipotle and pile it on 🙂

Simple Haddock Quesadillas
Serves 4
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
589 calories
82 g
89 g
17 g
30 g
5 g
505 g
415 g
6 g
0 g
11 g
Nutrition Facts
Serving Size
505g
Servings
4
Amount Per Serving
Calories 589
Calories from Fat 151
% Daily Value *
Total Fat 17g
27%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 89mg
30%
Sodium 415mg
17%
Total Carbohydrates 82g
27%
Dietary Fiber 12g
46%
Sugars 6g
Protein 30g
Vitamin A
40%
Vitamin C
533%
Calcium
26%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Frozen fish fillets (i.e. cod, haddock), thawed and patted down to remove excess water
  2. ½ cup Bread crumbs
  3. 1 egg, beaten
  4. 1 Tbsp parmesan cheese
  5. Salt and Pepper to taste
  6. Canola or olive oil
Filling
  1. 8 Whole wheat or corn tortillas, 6”
  2. 1 package, broccoli slaw
  3. 1 cup grape tomatoes, cut in half
  4. 2 Red or yellow peppers, chopped finely
  5. ½ cup mozzarella cheese, shredded
  6. 1 Avocado, smashed
  7. 3 green onions, chopped
  8. Cilantro, chopped
  9. Salsa or chipotle sauce
Instructions
  1. Heat 1-2 tbsp vegetable oil in a non stick pan on med-high heat.
  2. In a flat Tupperware or plate, combine breadcrumbs, parmesan and salt and pepper. Dip fish fillets in egg wash and then in bread crumb mixture to coat all over.
  3. Then add fish to hot pan and let brown on each side (about 5 minutes each side). Fish should be opaque white in the centre. If using thicker pieces of fish, cover pan with a lid and let cook longer to cook through.
  4. Remove fish from pan.
  5. Place one tortilla in the heated non-stick pan.
  6. Spread layer of fish, shredded cheese, tomatoes, green onions peppers and broc slaw.
  7. Place another tortilla on top.
  8. Cook for a few minutes on low-medium heat.
  9. Carefully flip to toast the other side of the quesadilla.
  10. Heat for a few more minutes. Check if cheese has melted by carefully lifting one side of the tortilla. Once cheese is melted and tortillas are toasted, slide onto a platter and cut into triangles.
  11. Serve with lime wedges, smashed avocado, cilantro and salsa or chipotle sauce.
Adapted from April Saunders
beta
calories
589
fat
17g
protein
30g
carbs
82g
more
Adapted from April Saunders
April Saunders Nutrition http://aprilsaundersnutrition.com/
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