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Smoke Tuna Inspired Sope

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Growing up my father loved when my mom would make sopes. They are one of his favorite Mexican dishes. I remember eating these delicious corn meal minature “tapas” if you may call it. I never asked where the concept of a scope actually came about. Long story short, when you ask the women in my family “whats for dinner” most likely the response would be “tolondrones” to-lon-dro-nes; para los preguntones. Translation meaning : none-yah- none of your business. But for some reason, this always sounds funnier in Spanish. Anyways, I have translated my moms sope recipe into a healthier version which is perfect for lunch or dinner!

Further Food Commentary:

For a fresh, quick dinner that hits all the nutrition marks, this is it. This dish is high in heart-healthy unsaturated fats, fiber, and protein yet low in sodium and has no cholesterol. Adding fish to your diet can be difficult, since fresh fish is expensive and hard to cook right. Smoked fish is an inexpensive and easy alternative, especially for someone who doesn't have time to cook. Fatty fish, like tuna, contain both EPA and DHA (omega-3 fatty acids) that are essential for proper brain development and reduce your risk for adverse cardiovascular events.


By Katie Bishop, MS, Nutritionist

Smoke Tuna Inspired Sope

Stars ( Reviews)

  • Prep Time:15-20 min
  • Cook Time:10-15 min
  • Servings: 3

Ingredients

2-3 mini naan bread

2 cups spinach (chopped)

2 cups smoked albacore tuna (shredded)

1 cup roma tomato (diced)

1/2 cup red onions (diced)

1 garlic clove (finely minced)
freshly picked cilantro leaves
3 tablespoons olive oil
season with salt and pepper (to taste)

Instructions

  1. In a medium saute pan, start by heating up and gradually adding the oil.
  2. Once the pan is set and ready, toss the tuna and sauté for 6 min.
  3. Next toss in your onions, tomato, and garlic.
  4. Continue cooking for another 3-5 min and set aside.
  5. Next, warm up the naan in the oven set at 350F for 4-5 min.
  6. When ready, toss the tuna spread with the fresh chopped spinach and next divide the tuna spread evenly to the naan bread. Garnish with cilantro leaves and enjoy!
In a medium saute pan, start by heating up and gradually adding the oil. Once the pan is set and ready, toss the tuna and sauté for 6 min. Next toss in your onions, tomato, and garlic. Continue cooking for another 3-5 min and set aside. Next, warm up the naan in the oven set at 350F for 4-5 min. When ready, toss the tuna spread with the fresh chopped spinach and next divide the tuna spread evenly to the naan bread. Garnish with cilantro leaves and enjoy!

Nutrition Information

Per Serving:  Calories: 411; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 206mg; Potassium: 926mg; Carbohydrate: 30g; Fiber: 7g; Sugar: 12g; Protein: 40g

Nutrition Bonus: Vit C: 126%; Vit A: 111%; Iron: 10%

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Edgar Borjas Health Expert
email
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