Mediterranean Tuna Wrap

Gluten Free
Dairy Free
Very Healthy
Health score
62%
Mediterranean Tuna Wrap
45 min.
4
319kcal

Suggestions

Ingredients

  • cup baby spinach 
  • teaspoon herbs de provence 
  • teaspoon olive oil 
  • ounce roasted-garlic hummus 
  •  roasted bell pepper red cut into strips
  • 12 ounce tuna fillets 
  • 8-inch wraps ()

Equipment

  • plastic wrap
  • grill

Directions

  1. Brush both sides of tuna with olive oil; sprinkle with seasoning. Saut or grill over medium-high heat 5 to 7 minutes or until desired degree of doneness. (Fish can also be baked or broiled.)
  2. Let stand 5 minutes, and slice.
  3. Spread one-fourth of the hummus evenly over each tortilla.
  4. Place spinach on hummus. Arrange roasted bell pepper and tuna evenly over spinach.
  5. Roll wrap, and serve immediately. If serving later, wrap in plastic wrap and chill.
  6. Note: Look at color first when shopping for tuna. Steaks range from pink to deep red, depending on the species. Never purchase tan or brown tuna. A darker band running along large loin pieces is perfectly normal but may have a strong taste. You can substitute many kinds of seafood--or even chicken--for tuna in this sandwich. For a healthy boost, try grilled salmon.
  7. Wine note: The newly released Beaulieu Vineyard Coastal Estates Pinot Grigio offers delicate floral aromas with peach and melon notes. This lighter white wine pairs well with the ahi, hummus, and bell pepper flavors. Or try Beaulieu's Sauvignon Blanc, a natural match with the lean, clean taste of the tuna. It also complements the creamy yogurt and aromatic mint in the side dishes.

Nutrition Facts

Calories319kcal
Protein29.67%
Fat17.38%
Carbs52.95%

Properties

Glycemic Index
24
Glycemic Load
12.61
Inflammation Score
-8
Nutrition Score
26.121304325435%

Flavonoids

Luteolin
0.06mg
Kaempferol
0.61mg
Myricetin
0.82mg
Quercetin
1.16mg

Nutrients percent of daily need

Calories:319.45kcal
15.97%
Fat:6.2g
9.54%
Saturated Fat:1.88g
11.73%
Carbohydrates:42.48g
14.16%
Net Carbohydrates:39.28g
14.28%
Sugar:2.42g
2.69%
Cholesterol:30.62mg
10.21%
Sodium:702.77mg
30.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.81g
47.62%
Selenium:76.19µg
108.85%
Manganese:1.2mg
59.97%
Vitamin B3:11.16mg
55.78%
Vitamin B6:0.95mg
47.49%
Vitamin K:45.8µg
43.62%
Vitamin B12:2.19µg
36.43%
Phosphorus:303.51mg
30.35%
Vitamin C:22.01mg
26.68%
Iron:4.71mg
26.15%
Vitamin B1:0.39mg
26.05%
Calcium:195.52mg
19.55%
Folate:69.55µg
17.39%
Vitamin B2:0.29mg
16.83%
Vitamin A:813.82IU
16.28%
Potassium:469.78mg
13.42%
Copper:0.27mg
13.31%
Fiber:3.2g
12.78%
Magnesium:50.68mg
12.67%
Zinc:1.48mg
9.86%
Vitamin D:1.02µg
6.8%
Vitamin B5:0.51mg
5.14%
Vitamin E:0.64mg
4.24%
Source:My Recipes