Seafood Avocado Wraps
Wraps are a fun way to eat more fish. Any white fish will work, so substitute cod, haddock or halibut, if desired. All fish cooks fairly fast, since it only takes 10 minutes for every inch of thickness. Whole-wheat tortillas provide a boost of whole-grain goodness, and every vegetable (cabbage, tomato and red onion) is packed with natural components to fight disease and boost immunity. Most of the fat in these quick and easy wraps comes from the avocado, but don’t let that stop you from enjoying. Avocados contribute nearly 20 vitamins, minerals and phytonutrients (including lutein, which can help maintain healthy eyes) and natural plant sterols to help maintain healthy cholesterol levels.
Makes 4 wraps (4 servings, 1 wrap per serving)
Ingredients
1 pound tilapia fillets
½ teaspoon salt-free garlic and herb seasoning (optional)
4 whole-wheat soft flour tortillas (8 inches)
1 cup cabbage, shredded
1 large tomato, finely chopped
⅓ cup red onion, finely chopped
1 small avocado, cut into thin slices
2 tablespoons cilantro, chopped
4-8 lime wedges
Directions
1. Coat a large skillet with vegetable cooking spray and preheat over medium heat. Sprinkle tilapia with seasoning, add to skillet and cook until fish is done throughout. Chop or break into bite-size pieces.
2. Divide tilapia between four tortillas, then top each with one-fourth of the cabbage, tomato, red onion, avocado and cilantro.
3. Squeeze lime wedges over ingredients; fold tortilla into wrap.
Nutrition information (per serving)
Calories: 300
Protein: 24g (32%)
Carbohydrate: 26g (35%)
Fat: 11g (33%)
Saturated Fat: 2g (6%)
Cholesterol: 47mg
Sodium: 279mg
Calcium: 79mg
Iron: 1.9mg
Vitamin A: 655 IU
Vitamin C: 27mg
Fiber: 6.5g
Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.
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