Fish Wrap
This wrap works great as a meal at home or to go.
- Servings: Makes 4 servings
- Prep Time: 30 minutes
- Total time: 30 minutes
Ingredients
- vegetable oil cooking spray
- 1 lb. cod
- 1 onion finely chopped
- 1 cup fresh corn cut off the cob or frozen corn defrosted at room temperature
- 4 whole wheat tortillas
- 1 avocado sliced
- 1/2 cup salsa
- 2 cups spinach
Method
- Heat heavy bottomed skillet over medium heat.
- Spray skillet with vegetable oil spray and add onion, cook until translucent, about 5 minutes. Add corn and cook for another 3 minutes. Stir in spinach and remove mixture from pan and reserve. Rinse out skillet and return to the heat.
- Spray cod with vegetable oil spray and place in pan. Cook till brown on one side, about 3 minutes. Flip the fish and cook on the other side until just cooked through, about 3 more minutes.
- To assemble place tortillas on individual plates, spread 1/4 of spinach mixture, 1/4 of fish, 1/4 of avocado and 1/4 of the salsa on each tortilla. Roll and serve.
Notes
- Round out with a 1 cup of mixed vegetables with a spritz of balsamic vinegar.
Nutrients
- 349 Calories
- 28g Protein
- 42g Carbohydrate
- 9g Dietary Fiber
- 9g Fat
- 1.8g Saturated Fat
- 49mg Cholesterol
- 81mg Calcium
- 336mg Sodium