Of which 1.2 g sugars and 2.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (tuna) · Selenium (tuna) · Vitamin D (mushrooms)
Allergens gluten, egg, fish, milk
Tuna quiche without heavy pastry
A wrap base instead of shortcrust pastry, with a tuna and vegetable filling.
Ingredients
- 2 whole-wheat flour wraps (90 g / 3¼ oz)
- a drizzle of olive oil (10 g)
- 2 cloves garlic, minced (6 g)
- 1 chopped onion (55 g / 2 oz)
- 1 chopped tomato (60 g / 2 oz)
- 150 g (5½ oz) sliced mushrooms
- 3 cans of tuna in water, drained (240 g / 8½ oz)
- chopped parsley, to taste
- salt, pepper, paprika and garlic powder, to taste
- 2 eggs (100 g / 3½ oz) — for the sauce
- 100 g (3½ oz) low-fat Greek yogurt or reduced-fat whipped fresh cheese — for the sauce
- salt, pepper and garlic powder, to taste — for the sauce
- 60 g (2 oz) shredded reduced-fat cheese — for the topping
Method
- In a skillet, heat the olive oil and sauté the onion, garlic, mushrooms and tomato.
- Add the tuna, season to taste, cover the skillet and let it cook down over medium-high heat. Finish with parsley and set aside.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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