Mediterranean Diet Zesty Fish Wrap
Dive into vibrant, heart-healthy flavors with the Mediterranean Diet Zesty Fish Wrap! Perfect for busy weeknights or light lunches, this recipe pairs tender, perfectly seasoned white fish with a homemade Greek yogurt sauce infused with fresh cucumber and dill. Wrapped in nutritious whole-grain tortillas and layered with crisp spinach, juicy cherry tomatoes, and a touch of red onion, these wraps deliver a refreshing balance of zest and crunch. With its quick prep time and simple cooking techniques, this dish is ideal for health-conscious food lovers seeking a Mediterranean-inspired meal. Serve these zesty wraps fresh and savor the harmony of bold spices, tangy lemon, and wholesome ingredients in every bite.
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Recipe Information
Ingredients
- 1 pound firm white fish (e.g., cod, tilapia, or haddock)
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup plain Greek yogurt
- 0.25 cup cucumber, finely diced
- 1 tablespoon dill, chopped
- 4 pieces whole-grain tortillas
- 2 cups baby spinach or mixed greens
- 1 cup cherry tomatoes, halved
- 0.25 cup red onion, thinly sliced
Instructions
Preheat a non-stick skillet over medium heat.
Pat the fish dry with a paper towel and place it on a plate. Drizzle the fish with 2 tablespoons of lemon juice and 1 tablespoon of olive oil.
In a small bowl, mix together garlic powder, smoked paprika, oregano, salt, and black pepper. Rub this spice mixture evenly over both sides of the fish.
Place the fish in the preheated skillet and cook for 4-5 minutes per side, or until the fish flakes easily with a fork. Remove from heat and let it rest for a minute before flaking it with a fork into bite-sized pieces.
While the fish cooks, prepare the yogurt sauce by combining Greek yogurt, diced cucumber, dill, and a pinch of salt in a small bowl. Mix well and set aside.
To assemble the wraps, lay a whole-grain tortilla flat on a clean surface. Spread 1-2 tablespoons of the yogurt sauce over the center of each tortilla.
Top with a handful of baby spinach or mixed greens, followed by a few cherry tomato halves and sliced red onion.
Add an even portion of the flaked fish on top of the vegetables.
Fold the sides of the tortilla toward the center, then tightly roll it from the bottom to create a wrap.
Repeat with the remaining tortillas and ingredients.
Slice the wraps in half, if desired, and serve immediately.
Nutrition Facts
Calories |
1206 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.0 g | 44% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 239 mg | 80% | |
| Sodium | 2358 mg | 103% | |
| Total Carbohydrate | 115.4 g | 42% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 17.0 g | ||
| Protein | 124.3 g | 249% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 521 mg | 40% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 2898 mg | 62% | |
*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.
