Heart-Healthy Zesty Fish Wrap
Savor the vibrant flavors of a *Heart-Healthy Zesty Fish Wrap*, a quick and nutritious meal that's as delightful as it is wholesome. This recipe combines tender, spiced tilapia fillets with a medley of fresh vegetables like shredded cabbage, crisp carrots, and creamy avocado, all wrapped in a soft whole wheat tortilla. The star of the dish is the tangy yogurt-lime sauce, blended with a hint of zest and optional heat for an irresistible flavor punch. Ready in just 25 minutes, this light and satisfying meal is perfect for busy weeknights or meal prep. Packed with lean protein, healthy fats, and fiber, this wrap balances heart health and bold taste effortlessly. Serve with extra lime wedges or your favorite hot sauce for an extra zing!
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Recipe Information
Ingredients
- 2 pieces Tilapia fillets (skinless)
- 1 tablespoon Olive oil
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Chili powder
- 0.25 teaspoon Garlic powder
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 4 pieces Whole wheat tortillas (8-inch diameter)
- 1 medium Avocado (sliced)
- 1 cup Cabbage (thinly shredded)
- 1 small Carrot (julienned or shredded)
- 0.25 cup Cilantro (chopped)
- 1 medium Lime (zested and juiced)
- 0.5 cup Plain Greek yogurt (low-fat)
- 1 teaspoon Hot sauce (optional)
Instructions
Preheat a non-stick skillet over medium heat.
Pat the tilapia fillets dry with a paper towel. Rub both sides of the fillets with olive oil, then sprinkle with ground cumin, chili powder, garlic powder, salt, and black pepper.
Place the fillets in the preheated skillet and cook for 3-4 minutes on each side, or until the fish flakes easily with a fork. Remove from heat and set aside.
In a small mixing bowl, combine the Greek yogurt, lime zest, lime juice, and optional hot sauce. Stir until smooth to make a zesty yogurt sauce.
Warm the whole wheat tortillas slightly in the microwave or on a dry skillet for about 10 seconds to make them more pliable.
Assemble the wraps: Lay one tortilla flat and spread about 1-2 tablespoons of the yogurt sauce across the center. Top with a portion of the cooked tilapia (flaked into large chunks), shredded cabbage, julienned carrots, avocado slices, and a sprinkle of chopped cilantro.
Carefully fold in the sides of the tortilla and roll it tightly to form a wrap. Repeat with the remaining tortillas and ingredients.
Serve immediately with extra lime wedges and a dollop of yogurt sauce on the side if desired.
Nutrition Facts
Calories |
1227 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.0 g | 71% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 1937 mg | 84% | |
| Total Carbohydrate | 124.5 g | 45% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 12.9 g | ||
| Protein | 74.2 g | 148% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 410 mg | 32% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2238 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
