Pescatarian tuna and avocado wraps with veg

Pescatarian tuna and avocado wraps with veg: creamy tuna, avocado, baby spinach, pepper and yoghurt in wholemeal wraps – quick, satisfying and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 420 kcal per serving
• Protein: 32 g
• Fat: 16 g
• Carbs: 35 g

Ingredients

• 1 tin of tuna in its own juice
• ½ ripe avocado
• 2 handfuls of baby spinach
• Lemon juice
• 2 wholemeal wraps (without seed oils)
• 1 tbsp natural yoghurt
• ½ red pepper
• Pepper
• Salt

Method

You’ll need: chopping board · knife · mixing bowl · sieve

1. Drain the tuna well and flake it loosely with a fork in a bowl.
2. Add the avocado and mash it with the tuna into a creamy mixture.
3. Stir in the natural yoghurt, lemon juice, salt and pepper until the filling is smooth and well seasoned. Cut the red pepper into thin strips.
4. Lay out the wholemeal wraps and spread the tuna and avocado cream over them. Scatter the baby spinach and pepper strips on top.
5. Fold in the sides and roll up the wraps tightly so the filling holds together well.
6. To serve, cut the wraps in half diagonally and enjoy them fresh straight away.

Good to know

When you need something quick, these wraps are just right. Creamy, fresh and pleasantly crunchy – not much effort, but lots of flavour.

Swaps

Tuna in its own juice → tinned chickpeas, rinsed (more fibre, plant protein) Natural yoghurt → skyr or plain Greek yoghurt (more protein, creamy without additives) Wholemeal wraps → large romaine or iceberg lettuce leaves (fewer carbs, extra crunch) Avocado → hummus made from chickpeas and olive oil (more fibre)

Allergens

Contains fish and milk, and the wholemeal wraps contain gluten. Generally suitable for children. During pregnancy, keep tinned tuna to moderate amounts because of mercury. Contains: gluten.

Frequently asked questions

Which fats are in the wraps?

Tuna provides omega-3 fatty acids, though the amount varies with the species and the tin. Avocado mainly brings monounsaturated fats.

What do the pepper and spinach add in vitamins and minerals?

Red pepper contains vitamin C. Spinach contains folate, vitamin K and plant-based iron, among others.

Does avocado suit everyone?

Many people get on well with avocado, but its fat content makes it quite rich, so a smaller amount can be a good idea if rich food doesn't agree with you. With fructose intolerance it's usually fine; with histamine intolerance it varies from person to person.

Which nutrients does tuna contain?

Tuna contains protein, vitamin B12, niacin, selenium and a little iodine. The exact amounts depend on the species, the fishing area and the processing.

Does raw spinach work in wraps?

Raw baby spinach contains folate and vitamin K and suits cold dishes well. It also contains oxalates; as part of a mixed diet that's not a problem for most people.