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Introduction
The humble tuna sandwich gets a Mediterranean makeover in this refreshing and healthy wrap. Originating from the need for portable, nutritious meals, wraps have become a staple in modern cuisine. This particular version draws inspiration from the sun-kissed shores of Greece, where fresh seafood and vibrant vegetables are dietary cornerstones. The combination of tuna, a staple in Mediterranean diets known for its heart-healthy omega-3 fatty acids, with crisp vegetables and tangy feta, creates a harmony of flavors that's both satisfying and beneficial. Perfect for busy professionals or health-conscious food lovers, this wrap offers a taste of the Mediterranean in a convenient, hand-held package.
Ingredients
• 2 cans (5 oz each) chunk light tuna in water, drained and flaked
• 1/4 cup Greek yogurt
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• 1/4 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• 1/2 cup diced English cucumber
• 1/4 cup diced red bell pepper
• 1/4 cup finely chopped red onion
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• 4 large (10-inch) whole grain tortillas
• 2 cups mixed salad greens
Step 1:
In a large mixing bowl, combine drained and flaked tuna, Greek yogurt, olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper. Mix well until all ingredients are evenly incorporated.
Step 2:
Add diced cucumber, red bell pepper, red onion, crumbled feta cheese, and chopped parsley to the tuna mixture. Gently fold these ingredients in until evenly distributed.
Step 3:
Lay out the four whole grain tortillas on a clean surface. Divide the mixed salad greens equally among the tortillas, placing them in the center of each wrap.
Step 4:
Spoon the tuna mixture evenly over the salad greens on each tortilla.
Step 5:
To wrap, fold the bottom of the tortilla up and over the filling, then fold in the sides. Roll the wrap tightly from the bottom up, ensuring the filling stays secure.
Step 6:
Cut each wrap diagonally in half and serve immediately, or wrap in parchment paper or plastic wrap if taking to-go.
Q: Can I make these wraps ahead of time?
A: Yes, you can prepare the tuna mixture up to a day in advance. Assemble the wraps just before serving to prevent sogginess.
Q: How can I make this recipe gluten-free?
A: Simply substitute the whole grain tortillas with gluten-free wraps or large lettuce leaves for a low-carb option.
Q: Can I use canned salmon instead of tuna?
A: Absolutely! Canned salmon would work great in this recipe and provide a different flavor profile with similar nutritional benefits.
• For a lighter version, use low-fat Greek yogurt instead of full-fat.
• Kalamata olives can be added for extra Greek flavor.
• Swap tuna for canned chickpeas to make it vegetarian.
• Use gluten-free tortillas for a gluten-free option.
• Fresh dill can be used in place of or in addition to parsley for more herb flavor.
• Choose solid white albacore tuna for a meatier texture if preferred.
Serve the wraps immediately, cut in half diagonally. For a complete meal, pair with a side of fresh fruit or vegetable sticks.
Store assembled wraps in an airtight container in the refrigerator for up to 24 hours. For best results, wrap individually in parchment paper before refrigerating to prevent sogginess.
Prep all vegetables and herbs before opening and draining the tuna to streamline the process. Mix the dressing ingredients first, then add the tuna and vegetables for even distribution.
- Drain the tuna very well to prevent soggy wraps
- Finely chop the vegetables for easier rolling and eating
- Don't overfill the wraps to ensure they close properly
For a spicy kick, add a pinch of red pepper flakes or a dash of hot sauce to the tuna mixture. For a vegetarian version, substitute the tuna with mashed chickpeas or white beans.
Serve with a crisp white wine like Sauvignon Blanc or a light beer. For a non-alcoholic option, try sparkling water with a squeeze of lemon.
This wrap is great year-round but especially refreshing in spring and summer.
Contains fish (tuna), dairy (Greek yogurt, feta cheese), and gluten (whole grain tortillas). May contain traces of eggs and soy depending on the brand of tortillas used.
