Fish Wrap with Sauteed Vegetables
This fish wrap recipe is a delicious and healthy lunch or dinner option. It's packed with protein and fiber, thanks to the fish and vegetables. The fish wrap is made with a whole wheat tortilla, making it a great source of complex carbohydrates. This recipe is not suitable for people with a fish allergy.
Nutrition Facts
Per serving
Energy
207 kcal
Protein
14 g
Carbs
29 g
Fat
5 g
Fiber
5 g
Ingredients
Whole Wheat Tortilla
2 small (80g)
Cod Fish (raw)
100 gm (100g)
Green Bell pepper
0.25 cup, sliced (50g)
Red Bell Pepper
0.25 cup, sliced (50g)
Chopped Onion
0.25 small cup (25g)
Black Pepper
1 tsp (2g)
Common salt
0.5 tsp (2.5g)
Olive Oil
1 tsp (5g)
Homemade Curd (skimmed milk)
1 tbsp (15g)
Fresh Coriander Leaves (chopped)
2 tbsp (10g)
lemon juice
1 tbsp (15g)
Clove Garlic, Chopped
0.5 tsp (2.5g)
Instructions
Preparation
-Wash and cut fish into pieces.
Cooking Steps
Preheat the oven to 375°F (190°C).
Season the fish pieces with salt and pepper. Bake them in the oven for 15-20 minutes, or until cooked through.
Meanwhile, heat the olive oil in a pan over medium-high heat. Add the sliced bell peppers and onions, and sauté for 5-7 minutes, or until the vegetables are tender.
Add the chopped garlic to the pan and sauté for another minute.
In a small bowl, whisk together the plain curd and lemon juice.
To assemble the wraps, spread the homemade curd mixture onto each tortilla. Place a cooked fish fillet on top of the curd mixture, and then add a generous spoonful of the sautéed vegetables. Sprinkle with chopped coriander leaves.
Roll up the tortilla to form a wrap. Serve immediately.
Community Reviews & Results
Aaliyah Raj Nair
"Including this in my weekly meal plan, and I loved how light yet filling this Fish Wrap with Sauteed Vegetables turned out to be. Even my family couldn't tell this was a clean, diet-friendly dish! Will definitely keep this in my regular rotation."
Ganesh Saran Chauhan
"Making this regularly for dinner, and I am genuinely impressed by how tasty this Fish Wrap with Sauteed Vegetables was. It requires minimal preparation time, which is ideal for a fast-paced routine. A must-try dish on your wellness journey."
Deepak Raj Sinha
"Including this in my weekly meal plan, and this version of Fish Wrap with Sauteed Vegetables is so much better than restaurant style. The ingredient ratio is spot on, giving it a rich and authentic taste. Super satisfied with the overall taste and nutritional value."
Aniket Prasad Banerjee
"Cooked this 3 days ago, and it turned out so flavorful without using excessive oil. The clean ingredients made a noticeable difference in overall freshness. Giving this five stars for ease of prep and fantastic taste! (Ref #747)"