Tortilla with Tuna & Onions
From EatingWell: March/April 1997
Serve as a quick, light supper or as tapas with a glass of sherry.
- 2 1/2 teaspoons extra-virgin olive oil, divided
- 2 onions, thinly sliced
- 1/2 teaspoon salt, divided
- 1/2 cup chopped fresh, or drained canned tomatoes
- Freshly ground pepper to taste
- 3 large eggs
- 2 large egg whites
- 1 6-ounce can chunk light tuna in water, drained and flaked (see Note)
- Heat 1 1/2 teaspoons oil in a medium nonstick skillet over medium-low heat. Add onions and 1/4 teaspoon salt. Cook, stirring often, until very tender and starting to turn light golden, 10 to 20 minutes. (Add 1 to 2 tablespoons water, if onions are browning too quickly.) Add tomatoes and cook, stirring occasionally, until tomatoes have melted into the onions, about 10 minutes. Season with pepper; set aside to cool.
- Whisk together eggs, egg whites and remaining 1/4 teaspoon salt in a bowl. Fold in tuna and reserved onion mixture with a rubber spatula.
- Wash pan, wipe dry and brush with remaining 1 teaspoon oil. Place over low heat. Add the egg mixture and stir gently to distribute tuna and onions. Cook over low heat until underside is golden and top is starting to set, about 5 minutes.
- Use a spatula to loosen tortilla, then slide it onto a plate. Invert it back into the pan and cook until the bottom is set, about 1 minute. Slide onto a serving platter and cut into wedges. Serve hot or at room temperature.
Tips & Notes
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Per serving: 174 calories; 7 g fat (2 g sat, 4 g mono); 171 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 19 g protein; 2 g fiber; 590 mg sodium; 298 mg potassium.
Nutrition Bonus: Selenium (71% daily value), Vitamin C (16% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 1 1/2 lean meat, 1 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- March/April 1997