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Mediterranean Tuna Wrap
Enjoy the fresh, bold taste of the Mediterranean with these Tuna Wraps. With every bite, you'll savor the perfect balance of savory tuna, crisp vegetables, and tangy dressing.
Prep Time
10 mins
Total Time
10 mins
Servings: 4
Calories: 249 kcal
Course:
Main Course
Cuisine:
Mediterranean , Middle Eastern
Ingredients
- 2 cans tuna packed in olive oil
- 1 lemon juice of
- 1/2 tsp kosher salt to taste
- 1/4 tsp black pepper
- 1 tablespoon whole grain mustard
- 1 red bell pepper diced
- ½ cup chopped kalamata olives
- ¼ cup chopped parsley
- 2 tablespoons olive oil
- 1 cup arugula
- 4 wraps
Instructions
Prepare the Tuna Mixture
- Drain the cans of tuna well.
- Combine the drained tuna with freshly squeezed lemon juice, salt, pepper, seeded mustard, diced red bell pepper, chopped kalamata olives, chopped parsley, and olive oil.
- Mix thoroughly to ensure all ingredients are evenly distributed. Taste and add more salt and pepper if needed.
Cup of Yum
Assemble the Wraps
- Lightly warm the wraps or tortillas on a dry skillet or microwave for a few seconds.
- Lay the wrap flat, place the tuna mixture down the center, and top it with a generous handful of arugula or lettuce.
- Fold in the sides of the wrap, then roll it tightly from one end to the other, keeping the ingredients securely inside.
Serve
- Cut the wrap in half for easier handling and a neat presentation. Serve immediately for the freshest taste.
Notes
- Drain the Tuna Well: To avoid a soggy wrap, make sure to drain the tuna thoroughly before mixing it with the other ingredients.
- Use Fresh Lemon Juice: Freshly squeezed lemon juice adds a bright, zesty flavor that enhances the taste of the tuna and vegetables.
- Customize Your Wrap: Feel free to add other veggies like red onion, cucumber, marinated artichoke hearts, avocado, or cherry tomatoes for extra crunch and flavor. You can also swap out the arugula for spinach or romaine lettuce.
- Prep Ahead: The tuna mixture can be made up to four days in advance and stored in the fridge. Assemble the wraps just before serving for the best texture.
- Warm Up the Wraps: Lightly warm the wraps or tortillas before assembling to make them more pliable and less likely to tear when rolling. This also enhances their flavor and texture.
- Wrap It Right: To keep the wraps from unraveling, roll them tightly and slice them in half on a diagonal for a more appealing presentation.
- Wrap options: You can use lavash or no yeast flatbread for the wraps.
- Vegetable substitutions: Use lettuce or spinach instead of arugula if desired. You can also add other vegetables such as red onion, cucumbers or marinated artichoke hearts.
Nutrition Information
Calories
249kcal
(12%)
Carbohydrates
20g
(7%)
Protein
19g
(38%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Trans Fat
0.003g
Cholesterol
31mg
(10%)
Sodium
703mg
(29%)
Potassium
328mg
(9%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
1421IU
(28%)
Vitamin C
58mg
(64%)
Calcium
82mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 249
% Daily Value*
| Calories | 249kcal | 12% |
| Carbohydrates | 20g | 7% |
| Protein | 19g | 38% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 31mg | 10% |
| Sodium | 703mg | 29% |
| Potassium | 328mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 1421IU | 28% |
| Vitamin C | 58mg | 64% |
| Calcium | 82mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.