Protein-Packed Fish Finger Wrap Recipe

Sep 01, 2023 | Blog

To celebrate World Heart Day on 29th September, why not try this heart-healthy Fish Finger Wrap recipe? It’s packed with protein and is a great way to get some nutritious fish into your diet! It’s also quick and easy to make.

To up your carb macro target, serve with some healthy homemade wedges, seasoned with garlic powder, dried oregano and paprika.

Serves 2

Fish Finger Wraps

  • 240g piece of cod loin
  • 50g breadcrumbs
  • ½ tsp cayenne pepper
  • 1 tbsp chopped fresh parsley
  • 1 tbsp sunflower oil
  • 2 small tortilla wraps
  • 50g salad leaves
  • 1 ripe tomato, thinly sliced
  • ½ avocado, sliced

For the Dressing

  • 2 tbsp 0% Greek-style natural yoghurt
  • 1 tbsp low-fat mayonnaise
  • Small piece cucumber, finely chopped
  • 1 tsp chives, finely chopped

Potato Wedges

  • 2 large baking potatoes
  • 2 tsp olive oil
  • 1/4 teaspoon black pepper
  • 1/2 tsp garlic powder (optional)
  • 1/2 tsp dried oregano (optional)
  • 1/2 tsp paprika (optional)

Step 1
Preheat the oven to 200ºC/180ºC fan/gas mark 6. Bring a large pan of water to the boil. Cut the potatoes into wedges, then boil in the water for 7 mins. Drain and leave to steam dry for 5 mins.

Put the wedges onto a large baking tray and toss with the oil, herbs & spices and black pepper.

Roast for 30 mins, turning halfway until they are golden and crisp.

Step 2
While the wedges are in the oven, cut the cod loin lengthways into two long strips. Mix the breadcrumbs, cayenne, parsley and oil.

Coat the fish pieces evenly on all sides with the breadcrumb mixture, pressing the crumbs over the fish.

Place on a non-stick baking tray and cook for 15 minutes.

Step 3
Next, mix the yoghurt, mayonnaise, cucumber and chives.

Place the wraps on a board and top with the salad leaves, tomato and avocado. Add a cooked fish finger to the centre of each wrap and drizzle over the dressing.

Serve with the potato wedges – enjoy!

(1 serving)

With potato wedges

Kcal: 811, Fat: 23.2g, Sat Fat: 4.3g, Carbohydrates: 105.1g, Protein: 47.7g, Sugar: 7.3g, Salt: 1.05g

Without potato wedges

Kcal: 486, Fat: 18.3g, Sat Fat: 3.5g, Carbohydrates: 40.6g, Protein: 40.3g, Sugar: 5.3g, Salt: 1.05g