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.