FREE SHIPPING on all U.S. Orders $49+

Salmon and Veggie Wrap

Print
salmon-and-veggie-wrap-recipe-anemia-diet

By

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 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

Stars ( Reviews)

  • 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%

Print
Coffee Lover's Collagen
Edgar Borjas Health Expert
email
edgar.borjas@my.la.chefs.edu

Leave a comment

Your email address will not be published.

2 thoughts on “Salmon and Veggie Wrap”

  1. Edgar.Borjas Post author

    Thank you @collegeceliackc. The additional avocado cream sauce does in fact create a creamy texture. Great choice on the cheese as well.

    Reply ↓
  2. 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!

    Reply ↓

You Might Also Like

The BEST Roasted Carrots

By Dana Monsees

As far as vegetables go, roasting them is THE BEST. And these are THE BEST roasted carrots. ever. When I work with clients as a health coach, they’re always looking for new delicious ways to get more vegetables in their life – whether they actual...

Matcha Latte

Matcha lattes are popping up on coffee and tea menus everywhere. While the presentation is often so fancy, in reality matcha lattes are easy to make. Just mix matcha with hot water and whisk well. Then add heated milk and sweetener of your choice an...

Sugar Free Spiced Cinnamon Turmeric Apple Cider

By Further Food

When it’s a cold afternoon and you’re relaxing by the fire, there is nothing more appealing than having a hot, delicate drink. So try our Spiced Cinnamon Turmeric Apple Cider with Protein Boost, which combines the soothing qualities of apple cide...

Marinated Pork Tenderloin Traybake

By Holly Chandler

I love a simple dinner, but I still need it to be healthy and filling, even if it is quick! This pork dish is low in fat as it uses the loin, and is packed full of vegetables. Around this time of year I love to use seasonal ingredients, so this dish ...

Sun-dried Tomato and Olive Crusted Cod

By Megan Wolf MS, RD

This cod recipe is healthy and flavorful, bursting with healthy fats and lots of strong flavors. Because cod is a mild yet meaty white fish, it takes on the flavors of ingredients in the dish. In this recipe, olives, sun-dried tomatoes, garlic and wh...

A Better For You Brew
Further Food Unflavored Collagen Peptides

100% Satisfaction Guarantee

30-day money back guarantee. No questions asked.

Send this to friend