From the Editors of Live Right Live Well
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. Cabbage, tomato and red onions are 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)
Ingredients1 pound tilapia fillets½ teaspoon salt-free garlic and herb seasoning (optional)4 whole-wheat soft flour tortillas (8 inches)1 cup cabbage, shredded1 large tomato, finely chopped⅓ cup red onion, finely chopped1 small avocado, cut into thin slices2 tablespoons cilantro, chopped4-8 lime wedges
Directions1. 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)300 calories24 g protein 26 g carbohydrates11 g fat (2 g saturated)47 mg cholesterol279 mg sodium79 mg calcium1.9 mg iron655 IU vitamin A27mg vitamin C6.5g fiber
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