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Ингредиенты
- 1 lb pollock fillets thawed if necessary
- 1 Tbsp. cracked black pepper
- 2 ounce canola oil divided
- 12 ounce pepper Jack or possibly Jack cheese grated
- 1/2 x red bell pepper cut into strips
- 1/2 x green bell pepper cut into strips
- 1 med red onion cut into strips
- 6 x flour tortillas - (12" dia)
- 1 1/2 c. salsa
- 3/4 c. pineapple chunks
- 2 1/2 tsp finely-minced fresh cilantro Salt to taste Freshly-grnd black pepper to taste
Инструкции
- Mix salsa, pineapple chunks and 1/2 tsp. cilantro together; taste, adding salt and pepper as needed. Hold aside, chilled.
- Preheat oven to 450 degrees. Mix 1 oz oil, the cracked pepper and a healthy pinch of salt in a bowl. Add in the pollock fillets; toss to coat.
- Heat an oven-proof saute/fry pan. Sear the pollock fillets in the warm saute/fry pan for 30 seconds on each side. Place the entire pan in the oven and cook 10 min; remove pan from the oven. Flake fillets into a large bowl.
- Return the saute/fry pan to the stove. Add in bell pepper and onion strips; cook over medium-high heat till lightly browned. Place pepper and onion strips in bowl with pollock flakes. Add in remaining cilantro and mix well, adding salt and pepper to taste.
- The tortillas will be folded over. With this in mind, sprinkle 2 ounces of cheese onto the lower half of each tortilla. Top with 2 to 3 ounces of pollock and pepper mix. Fold over tortillas and fry in the remaining oil till the cheese melts and the tortilla is crisp on both sides, turning once.
- To serve, cut each quesadilla into 3 wedges and place on a plate with 3/4 c. of chilled salsa mix.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 249g | |
| Recipe makes 6 servings | |
| Calories 244 | |
| Calories from Fat 117 | 48% |
| Total Fat 13.16g | 16% |
| Saturated Fat 1.75g | 7% |
| Trans Fat 0.04g | |
| Cholesterol 56mg | 19% |
| Sodium 725mg | 30% |
| Potassium 510mg | 15% |
| Total Carbs 14.59g | 4% |
| Dietary Fiber 3.6g | 12% |
| Sugars 3.99g | 3% |
| Protein 16.99g | 27% |
