Sardine Fish Wraps
User Reviews
5
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Prep Time
5 mins
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Total Time
5 mins
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Servings
1 person
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Calories
413 kcal
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Course
Main Course
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Cuisine
American
Sardine Fish Wraps
Description
To prepare, the tortilla is warmed before layering in sardines (drained of oil), fresh spinach, halved cherry tomatoes, and optionally sliced avocado. A honey mustard sauce made by mixing mustard, honey, and sardine oil is drizzled inside the wrap to bind flavors and add moisture.
The combination balances the strong taste of sardines with fresh vegetables and a sweet tang from the dressing. The nutty richness from the sardine oil used in the dressing enhances the overall profile without overpowering the wrap.
This wrap can be prepared fresh or assembled for portability, making it suitable for lunches at the office, trips, camping, or backpacking with adjustments for ingredient storage and heating. It’s practical for quick meals needing minimal cooking.
Ingredients
Fish Wraps:
- 1 flour tortilla 10 inch
- 2 ounces sardines King Oscar Brisling Sardines recommended, packed in olive oil, oil reserved, half of 4-ounce can
- ½ ounces spinach fresh, 1 small handful
- 2 cherry tomato halved
- ¼ avocado Skip for "on the go" preparations, optional, or use more to taste
Honey Mustard:
- 1 teaspoon mustard
- 1 teaspoon honey
Instructions
- Warm tortillas. Add the sardines (without the oil), spinach, tomatoes and avocado (if using).
- Add the mustard and honey in a small bowl and stir together. Add the reserved oil, and stir again.
- Pour the dressing into the wrap, and serve immediately.
Notes
- This recipe yields one wrap using half of a 4-ounce can of sardines; adjust fish quantity or number of wraps to avoid leftovers.
- For portable meals, prepare vegetables ahead and keep dressing separate, warming tortillas when possible before serving.
- To prevent lingering fish odors, rinse sardine containers promptly and store empty tins in sealed bags when traveling.
- On camping stoves, warm tortillas directly over flames briefly using tongs to avoid burning.
- For backpacking, omit fresh vegetables and use premade honey mustard dressing, discarding sardine oil to reduce weight and smell.
Nutrition Information
Show DetailsNutrition Facts
Serving: 1person
Amount Per Serving
Calories 413 kcal
% Daily Value*
| Calories | 413kcal | 21% |
| Carbohydrates | 43g | 14% |
| Protein | 21g | 42% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 81mg | 27% |
| Sodium | 773mg | 32% |
| Potassium | 724mg | 15% |
| Fiber | 5g | 20% |
| Sugar | 10g | 20% |
| Vitamin A | 1634IU | 33% |
| Vitamin C | 17mg | 19% |
| Calcium | 307mg | 31% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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