Tuna melt quesadillas are a fast, unexpected twist on a diner classic

Cheese and fish can be a controversial combination. I can see my friend’s Italian grandmother shaking her head at me just for considering it. But there’s proof that the two can team up deliciously: the tuna melt. Tuna salad served on an open-faced sandwich blanketed in melted cheese is a diner staple for a reason.

This quesadilla is a spin on that winning formula, and one that has seen me through many hectic weeknights with a hungry family and hardly any time or energy to cook. To make it, start by flaking a couple of cans of tuna. Then — to use diner-speak — “run it through the garden” by adding fresh vegetables: chopped celery, grated carrot, onion and cilantro. Stir in a squeeze of lime juice and some shredded cheese, and the filling is ready. I like to use pepper jack for a kick of heat, but Monterey jack or cheddar work well, too. And I keep the amount of cheese on the modest side, but feel free to add more if you want it super cheesy.

Pile the tuna mixture onto whole-grain tortillas, top that with a handful of baby spinach leaves, fold the loaded tortillas into half-moons, and cook them until the cheese is melted, marrying the tuna and vegetables, and the tortillas are crisp and browned.

Served with sliced avocado, a dollop of yogurt or sour cream, and salsa, these quesadillas are a healthfully balanced tuna-melt-inspired dish that’s a game changer when you need a family-friendly meal in little time.

•••

Tuna Melt Quesadillas

Two (5-ounce) cans tuna packed in water, preferably no-salt-added, drained

½ cup (1½ ounces) shredded Monterey jack or pepper jack cheese

1 stalk celery, finely diced (¼ cup)

1 small carrot, scrubbed and coarsely grated (¼ cup)

¼ cup finely diced red onion

¼ cup chopped fresh cilantro leaves

1 tablespoon fresh lime juice (from 1 lime)

Four (8-inch) whole-wheat flour tortillas

2 cups (2 ounces) coarsely chopped fresh baby spinach

2 teaspoons olive oil, divided

Flesh of 1 ripe avocado, sliced

½ cup jarred salsa (optional)

⅓ cup plain Greek yogurt or sour cream (any fat level; optional)

Lime wedges, for serving

Hot sauce, for serving (optional)

In a medium bowl, toss together the tuna, cheese, onion, celery, carrot, cilantro and lime juice until well combined.

Lay the tortillas on a work surface and mound one-quarter of the tuna mixture (about ½ cup) onto half of each tortilla. Pile ½ cup of the spinach on top of each. Fold the other half of each tortilla over the filling to create a half-moon shape.

In a 10- to 12-inch nonstick or cast-iron skillet over medium heat, heat 1 teaspoon of the oil. Place 2 quesadillas in the skillet, and press on them with a spatula to weigh them down. Cook until the quesadillas are golden brown on both sides and the cheese is melted, about 2 minutes per side. Transfer to a cutting board and repeat with the remaining 2 quesadillas.

Cut the warm quesadillas into wedges, and serve alongside the avocado, salsa, yogurt, lime wedges, and hot sauce, if desired.

Servings: 2-4 (makes 4 quesadillas)

Storage: The quesadillas are best eaten as soon as they are made; they do not store well.

Substitutions: For whole-wheat tortillas, use plain flour tortillas. Gluten-free? Use gluten-free tortillas, such as corn. Dairy-free? Use nondairy cheese and sour cream or yogurt. For cilantro, use parsley. For baby spinach, use baby kale or baby arugula. For lime, use lemon. For jack cheese, use other melty cheese of your choice.

Nutritional Facts per serving (1 quesadilla and ¼ avocado, using no-salt-added tuna and low-fat yogurt), based on 4 | Calories: 376; Fat: 16 g, Saturated Fat: 5 g, Carbohydrates: 32 g. Sodium: 306 mg, Cholesterol: 44 mg, Protein: 27 g, Fiber: 6 g, Sugar: 5 g

— From cookbook author and registered dietitian nutritionist Ellie Krieger