Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Corn Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 6 1/2 oz canned tuna in water
- 1 med onion -- chopped
- 1 clove garlic -- minced
- 1 can tomatoes -- blended
- 16 olives -- sliced
- 1/4 cup green chiles -- diced
- 1 tsp sugar
- 4 tbsp vegetable oil
- 1/2 tsp salt
- 6 oz monterey jack cheese --
- shredded
- 1 cup cottage cheese
- 1 egg
- 4 corn tortillas
- 1 tsp cumin
- =
Directions
Drain tuna. Sautae onion and garlic until soft in oil. Stir in tomatoes, olives, chiles, cumin, sugar and salt. Simmer covered 15 minutes. Remove and stir in tuna. Spoon ½ tuna mixture into casserole. Top with ½ cheese. Combine cottage cheese and egg. Dollop over shredded cheese. Place tortillas over cottage cheese mixture and mound remaining tuna mixture over all. Sprinkle with remaining monterey jack cheese. Bake at 350 °F for 30 minutes. Cool 10 minutes before serving