Mediterranean Diet Zesty Fish Wrap

Bring the fresh, vibrant flavors of the Mediterranean to your table with this quick and healthy Mediterranean Diet Zesty Fish Wrap. Perfectly seasoned firm white fish, cooked to tender, flaky perfection, takes center stage in this dish, complemented by a creamy homemade Greek yogurt cucumber-dill sauce. Packed with nutrient-rich baby spinach, juicy cherry tomatoes, and zesty red onion, all wrapped in wholesome whole-grain tortillas, this recipe is a delightful medley of textures and flavors. Ready in just 25 minutes, it’s an ideal choice for a light lunch or easy weeknight dinner that’s both nutritious and satisfying. Whether you’re following the Mediterranean diet or simply looking for a delicious way to eat more fish, this colorful fish wrap is sure to please!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

Preheat a non-stick skillet over medium heat.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Top with a handful of baby spinach or mixed greens, followed by a few cherry tomato halves and sliced red onion.

Step 8

Add an even portion of the flaked fish on top of the vegetables.

Step 9

Fold the sides of the tortilla toward the center, then tightly roll it from the bottom to create a wrap.

Step 10

Repeat with the remaining tortillas and ingredients.

Step 11

Slice the wraps in half, if desired, and serve immediately.

Nutrition Facts

Serving size	(1159.7g)

Amount per serving	% Daily Value*
Calories	1206.0

Total Fat 34.0g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 1.4g
Cholesterol 239.0mg	0%
Sodium 2358.4mg	0%
Total Carbohydrate 115.4g	0%
Dietary Fiber 18.3g	0%
Total Sugars 17.0g
Protein 124.3g	0%

Vitamin D 907.2IU	0%
Calcium 521.2mg	0%
Iron 11.3mg	0%
Potassium 2898.1mg	0%

*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.

Source of Calories

Fat: 24.2%

Protein: 39.3%

Carbs: 36.5%