Mediterranean Cod & Avocado Wrap combines flaky baked cod with creamy avocado and crisp vegetables, creating a perfect balance of flavor and texture. As a result, it’s rich in lean protein, heart-healthy fats, and fiber—a Mediterranean-inspired meal that feels indulgent but stays wholesome. Moreover, the simple ingredients make it quick to prepare, ideal for lunch or a light dinner that keeps you energized without feeling heavy.
Additionally, this dish is great for meal prep or a quick, wholesome dinner after a busy day.
Yield: 2 serving | Prep time: 10 minutes | Cook time: 15 | Total time: 25 minutes
To start with, you’ll need just a few simple ingredients.
Ingredients:
- 2 cod fillets (about 4 oz each)
- 1 tablespoon of olive oil
- ½ teaspoon garlic powder.
- ½ teaspoon smoked paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper.
- Juice of ½ lemon
- 2 whole-wheat wraps
- ½ avocado, mashed
- ½ cup fresh greens (spinach, arugula, or romaine)
- ¼ cup shredded carrots.
- ¼ cup diced tomatoes.
After gathering the ingredients, follow these easy steps.
Instructions:
- First, preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Next, place cod fillets on the sheet and drizzle with olive oil. Sprinkle with garlic powder, paprika, salt, and pepper.
- Then, bake for 12–15 minutes, or until the fish flakes with a fork. Thereafter, drizzle with lemon juice once cooked.
- Meanwhile, warm the wraps briefly in a skillet or oven.
- Finally, spread mashed avocado on each wrap, and add greens, carrots, tomatoes, and the baked cod. Roll tightly and slice in half. Serve warm or at room temperature with extra lemon on the side.
Quick Note: In addition, these simple steps make it perfect for busy weekdays.
Finally, here’s the nutritional breakdown for this dish.
Nutrition (per serving):
Calories: 380 | Protein: 32 g | Carbs: 30 g | Fat: 14 g |
Overall, this wrap is an easy and wholesome meal that fits perfectly into a Mediterranean lifestyle.
Try this Mediterranean Cod & Avocado Wrap for a quick, healthy, and satisfying lunch idea.
Looking for more Mediterranean recipes? Explore our Lunch section for more healthy and simple ideas.
Inspired by the Mediterranean Diet principles recommended by Harvard Health.
Leave a Reply