Salmon and Veggie Wrap

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Anyone who knows me, knowns how much I am in love with seafood, specifically salmon. Not that long ago, I was fortunate enough to be a part of two of my best friends special wedding. By special I mean, I was witnessing two of my closest culinary school friends sharing nuptials in a wonderful place that is Saturna Island in Vancouver Canada. Saturna Island is where I fell in love with wild caught salmon. That is my inspiration for this recipe. In Canada, I shared the beauty of farm to table and eating locally grown produce. Saturna became a place that inspired many of my dishes, including this salmon/veggies wrap. Never would I have imagined eating a freshly caught amber red colored salmon filet as delicious and mouthwatering as it was.

Further Food Nutritionist Commentary:

Classified as legumes, these plant based proteins are stellar in fiber and protein. Each 1/2 cup of raw black beans contain 312 calories, 19.5 g of protein, 0.8 g fat, 0 g cholesterol, 58 g carbohydrates and 14 g dietary fiber. Additionally, eating black beans can aid in the maintenance of healthy bones, as they are rich in phosphorus, calcium, magnesium, manganese, copper and zinc. Salmon contains amazing omega 3 benefits, but their other traits are often overlooked! Specifically, salmon contains protein molecules, bioactive peptides that may provide support for joint cartilage, insulin effectiveness and control of inflammation in the digestive tract.

By Nikki Nies, MS, Nutritionist

Salmon and Veggie Wrap

  • Prep Time: 10-15 min
  • Cook Time: 15 -20 min
  • Servings: 2

Ingredients

1 8 ounce salmon filet

1 cup broccoli (chopped)

1/4 cup carrots (julienne)

1/4 cup canned black beans

1/4 cup kidney beans

1/2 cup yellow onions (julienne)

2-3 tablespoons low sodium soy sauce

4 tablespoons olive oil

1 large gluten free spinach flour tortilla

Instructions

  1. In a large saute pan heat up olive oil at high heat.
  2. Once it’s hot, toss in your veggies (broccoli, onions, carrots) and saute for 4-5 min. Set aside.
  3. Next heat up your oven to 350 F and in a separate pan, pan sear your salmon for about 2 minutes, then pop in the oven and cook the salmon for about 7 minutes or until desired temp. Make sure your pan is oven safe.
  4. Then, bring back your sautéed veggies and drizzle them with the soy sauce, and add your beans. Heat your veggie pan back up for about 3-4 min and turn off.
  5. Lastly, when fish is done heat your spinach tortilla and add your salmon and warm veggies.
  6. Role into a burrito wrap and enjoy!
In a large saute pan heat up olive oil at high heat. Once it’s hot, toss in your veggies (broccoli, onions, carrots) and saute for 4-5 min. Set aside. Next heat up your oven to 350 F and in a separate pan, pan sear your salmon for about 2 minutes, then pop in the oven and cook the salmon for about 7 minutes or until desired temp. Make sure your pan is oven safe. Then, bring back your sautéed veggies and drizzle them with the soy sauce, and add your beans. Heat your veggie pan back up for about 3-4 min and turn off. Lastly, when fish is done heat your spinach tortilla and add your salmon and warm veggies. Role into a burrito wrap and enjoy!

Nutrition Information

Per Serving:  Calories: 419; Total Fat: 25g; Saturated Fat: 4g; Monounsaturated Fat: 15g; Polyunsaturated Fat: 2g; Cholesterol: 16mg; Sodium: 711mg; Potassium: 618mg; Carbohydrate: 34g; Fiber: 5g; Sugar: 3g; Protein: 14g

Nutrition Bonus:  Vit C: 179%; Vit A: 61%; Iron: 17%

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2 thoughts on “Salmon and Veggie Wrap

  1. Collegeceliackc

    I whipped up this recipe last week and it was a big hit! The only changes I made was adding some avocado cream sauce and daiya cheese for some creamy-melty action after I popped my tortilla in the oven for 20ish minutes. Loved the idea of combining salmon, beans and veggies. Thanks for the great dinner inspiration!

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