Mediterranean Mackerel Protein Wrap Recipe

Recipe By Slurrp

This Mediterranean mackerel protein wrap is a delicious and healthy option for a quick and satisfying meal. The wrap is filled with flaky and flavorful mackerel, along with a variety of Mediterranean-inspired ingredients. The combination of fresh vegetables, tangy olives, creamy feta cheese, and zesty lemon dressing creates a burst of flavors in every bite. This protein-packed wrap is perfect for lunch or a light dinner, and it can be easily customized to suit your taste preferences.

4.8
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10minstotal
10minsPrep
10m.total
10m.Prep
Mediterranean Mackerel Protein Wrap
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Ingredients for Mediterranean Mackerel Protein Wrap Recipe

  • 1 Mackerel Fillets
  • As required Salt And Pepper, To Taste
  • as needed Lemon Juice
  • as required Olive Oil
  • 2 Whole Wheat Wraps
  • 1/2 Cucumber, Sliced
  • 1/2 cup Cherry Tomatoes, Halved
  • 1/4 Ed Onion, Thinly Sliced
  • 0.13 cup Sliced Olives
  • 0.13 cup Crumbled Feta Cheese
  • as needed Hummus, For Spreading
  • as per your need For The Lemon Dressing
  • 1 tablespoon Lemon Juice
  • 1 tablespoon Olive Oil
  • 1/2 Garlic Clove, Minced
  • As required Salt And Pepper, To Taste

Directions: Mediterranean Mackerel Protein Wrap Recipe

Cooking Directions

  • STEP 1.Start by preparing the mackerel fillets. Season them with salt, pepper, and a squeeze of lemon juice.
  • STEP 2.Heat a grill pan or skillet over medium-high heat. Add a drizzle of olive oil and place the mackerel fillets skin-side down.
  • STEP 3.Cook for about 3-4 minutes on each side, or until the fish is cooked through and the skin is crispy.
  • STEP 4.While the mackerel is cooking, prepare the wrap ingredients. Slice some cucumber, cherry tomatoes, and red onion.
  • STEP 5.Spread a layer of hummus on a whole wheat wrap. Top with the cooked mackerel fillets, cucumber slices, cherry tomatoes, red onion, olives, and crumbled feta cheese.
  • STEP 6.Drizzle with a lemon dressing made with lemon juice, olive oil, garlic, salt, and pepper.
  • STEP 7.Fold the sides of the wrap over the filling and roll it up tightly. Cut in half and serve immediately.
  • STEP 8.Enjoy this Mediterranean mackerel protein wrap as a nutritious and flavorful meal!

Cooking Tips

  • You can use fresh or canned mackerel for this recipe. If using canned mackerel, make sure to drain it well.
  • Feel free to add other Mediterranean ingredients like roasted red peppers, artichoke hearts, or fresh herbs.
  • If you prefer a warm wrap, you can heat it in a panini press or microwave it for a few seconds before serving.

Storage and Serving

  • This wrap is best enjoyed fresh, but you can store any leftovers in an airtight container in the refrigerator for up to 24 hours.
  • To serve, you can pack the wrap for a picnic or enjoy it as a quick and easy lunch at home or at work.
Nutrition
value
284
calories per serving
5 g Fat27 g Protein31 g Carbs13 g FiberOther

Current Totals

  • Fat
    5g
  • Protein
    27g
  • Carbs
    31g
  • Fiber
    13g

MacroNutrients

  • Carbs
    31g
  • Protein
    27g
  • Fiber
    13g

Fats

  • Fat
    5g

Vitamins & Minerals

  • Calcium
    293mg
  • Iron
    9mg
  • Vitamin A
    1563mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    3mg
  • Vitamin B6
    79mg
  • Vitamin B9
    694mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    72mg
  • Vitamin E
    3mg
  • Copper
    < 1mcg
  • Magnesium
    253mg
  • Manganese
    2mg
  • Phosphorus
    318mg
  • Selenium
    78mcg
  • Zinc
    3mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp