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tuna wrap recipe
- Total Time: 17 minutes
- Yield: 4 wraps 1x
- Diet: General
Description
This Mediterranean-inspired tuna wrap recipe offers a quick, satisfying meal bursting with fresh flavors and textures, perfect for a healthy family dinner, lunch, or high-protein snack.
Ingredients
- 2 cans oil-packed skipjack tuna, 140g (5 oz) each, well-drained
- 0.5 cup plain hummus
- 1 tablespoon fresh lemon juice, plus 0.5 teaspoon for drizzle
- 1 teaspoon ground sumac, plus a pinch for dusting
- 0.25 cup finely chopped fresh flat-leaf parsley
- 2 tablespoons finely chopped fresh mint leaves
- 0.25 cup very finely diced red onion
- 0.5 teaspoon fine sea salt
- 0.25 teaspoon freshly ground black pepper
- 4 large whole wheat tortillas, 25 cm (10-inch)
- 0.25 cup fresh pomegranate arils
- 1 tablespoon pine nuts
- 1 tablespoon tahini
- 0.5 tablespoon warm water
Instructions
- Prep Tuna And Combine: Flake the well-drained tuna into a medium bowl using a fork. Add hummus, 1 tablespoon (15 mL) lemon juice, 1 teaspoon (5 mL) sumac, chopped parsley, chopped mint, and finely diced red onion. Season with 0.5 teaspoon (2 mL) salt and 0.25 teaspoon (1 mL) black pepper. Mix gently until just combined, ensuring the mixture remains light and flaky.
- Make Tahini Drizzle: In a small bowl, whisk 1 tablespoon (15 mL) tahini, 0.5 tablespoon (7 mL) warm water, and 0.5 teaspoon (2.5 mL) fresh lemon juice until smooth and pourable. Adjust warm water as needed to reach a thin, drizzle-able consistency.
- Toast Pine Nuts: Heat a small dry pan over medium-low heat. Add pine nuts and toast for 2-3 minutes, shaking the pan frequently until golden brown and fragrant. Remove them immediately from the pan to prevent burning once they achieve a nutty aroma.
- Warm Tortillas: Lightly warm the tortillas individually in a dry 10-inch skillet over medium heat for 15-20 seconds per side, or microwave briefly. This makes them pliable and soft to the touch.
- Assemble Wraps: Lay each warmed tortilla flat. Spoon about 0.25 of the tuna mixture in a line slightly off-center across the tortilla, leaving space at the ends. Fold in the sides of the tortilla, then tightly roll it up from the bottom, creating a secure wrap. (If your tortillas feel stiff even after warming, gently stretching them before rolling can help prevent cracks.)
- Slice And Garnish: Slice each wrap in half diagonally. Arrange two halves per plate, cut-side up. Drizzle the prepared tahini sauce in a zig-zag pattern across the exposed tuna filling. Sprinkle generously with fresh pomegranate arils and toasted pine nuts. Finish with a light dusting of sumac for extra color and tang.
Notes
For best flavor, use quality oil-packed skipjack tuna and vibrant fresh herbs. Fresh, pliable tortillas are key for easy rolling. Substitute hummus with Greek yogurt or mashed avocado for different creaminess. Add shredded carrots, diced cucumber, hot sauce, za’atar, shredded cheese, or crushed potato chips for variations. If tortillas are stiff, gently stretch before rolling to prevent cracks.
- Prep Time: 13 minutes
- Cook Time: 4 minutes
- Category: Lunch/Dinner
- Method: Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 420 calories
- Sugar: 6 g
- Sodium: 550 mg
- Fat: 20 g
- Saturated Fat: 4 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 7 g
- Protein: 28 g
- Cholesterol: 40 mg