5.0 from 54 votes
Sardine Fish Wraps
These quick sardine fish wraps are an easy, healthy lunch on the go! They're perfect as a packed lunch for work, and are ideal for road trips and camping.
Prep Time
5 mins
Total Time
5 mins
Servings: 1 person
Calories: 413 kcal
Course:
Main Course
Cuisine:
American
Ingredients
Fish Wraps:
- 1 10" flour tortilla
- 2 ounces sardines packed in olive oil, oil reserved (Half of a 4-ounce can) King Oscar Brisling Sardines recommended
- ½ ounces fresh spinach (1 small handful)
- 2 cherry tomatoes, halved
- ¼ avocado (optional), or use more to taste Skip for "on the go" preparations
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.
Cup of Yum
Notes
- This recipe is for one wrap, and uses ½ a traditional 4oz can of sardines. To avoid having leftover fish, either make 2 wraps, use more fish on one wrap, or use a smaller 2oz "snack size" sardine can.
- How to Make this Wrap "On the Go":
- Nutrition information does not include optional avocado.
- At the Office: Prep the veggies at home the night before, and add the mustard, honey, and salt to a small portable container. Warm the tortilla in a microwave if available. Rinse out the sardine container immediately to prevent "fish smells" in the office.
- On a Road Trip: Pack the veggies ahead of time, and store in a cooler. If desired, swap the homemade dressing for a premade honey mustard, and discard the oil from the sardine tin. Store the empty sardine tin in sealable disposable bag to prevent "fish smells" in the car.
- While Camping: Heat the tortillas on a camp stove, directly on the flames for about 5 seconds, until they begin to bubble up. Use metal tongs to remove the tortillas from the burner.
- While Backpacking: Skip the veggies. Use a premade honey mustard, and discard the oil from the sardine tin. Store the empty sardine tin in sealable disposable bag to prevent "fish smells" on the trail.
Nutrition Information
Calories
413kcal
(21%)
Carbohydrates
43g
(14%)
Protein
21g
(42%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
5g
Monounsaturated Fat
9g
Cholesterol
81mg
(27%)
Sodium
773mg
(32%)
Potassium
724mg
(21%)
Fiber
5g
(20%)
Sugar
10g
(20%)
Vitamin A
1634IU
(33%)
Vitamin C
17mg
(19%)
Calcium
307mg
(31%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 1person
Amount Per Serving
Calories 413
% 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.