Name: Jumbo fish finger wrap
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2
Ingredients: 240g piece of cod loin (not smoked); 50g wholemeal breadcrumbs; Zest of 1 lemon; ½ tsp cayenne pepper; 1 tbsp chopped fresh parsley; 1 tbsp sunflower oil; 2 small wholemeal tortilla wraps; 50g lamb’s lettuce or pea shoots; 1 ripe tomato thinly sliced; Dressing:; 2 tbsp 0% Greek-style natural yoghurt; 1 tbsp low-fat mayonnaise; 5cm piece cucumber finely chopped; 1 tsp chives snipped

Meal type: Main meal

Serves: 2

Preparation time: 20 minutes

Cooking time: 15 minutes

1. Preheat the oven to 200ºC/180ºC fan/gas mark 6. Cut the cod loin lengthways to give you two long strips. If you have bought pre-packed loins that come as two per pack, you won’t need to cut them. Mix together the breadcrumbs, lemon zest, cayenne, parsley and oil. Use this to coat the fish pieces evenly on all sides, pressing the crumbs over the fish. Lift onto a non-stick baking tray and cook for 15 minutes.

2. Meanwhile, place the wraps on a board and top with lamb’s lettuce and tomato slices.

3. Mix together the yoghurt, mayonnaise, cucumber and chives, and drizzle the mixture over the wrap. Lift a cooked fish finger into the centre of the wrap and roll up to serve.

Cook's tips

You can use cod or haddock fillets instead of loin, but choose them from the fish counter and ask for the thicker end of the fillet.
When buying tortilla wraps, check the nutritional information on packs and choose the lowest salt available.

Reader-tested recipe

This recipe has been tried and tested by members of our Patient Information Panel.

It was easy to follow and made for a very tasty meal

Heart Matters reader Sarah Miles said:

“We really liked this – it was easy to follow and made for a very tasty meal. We put the wraps in the microwave for about 15 seconds to warm slightly and to make them easier to wrap into shape.”

Energy 1792kJ 426kcal 21%

Carbs 43.1g -

Fat 12.8g Medium 18%

Saturates 1.9g Low 10%

Sugar 7.5g Low 8%

Salt 0.92g Low 15%

% = an adult's reference intake

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Ingredients

240g piece of cod loin (not smoked)

50g wholemeal breadcrumbs

Zest of 1 lemon

½ tsp cayenne pepper

1 tbsp chopped fresh parsley

1 tbsp sunflower oil

2 small wholemeal tortilla wraps

50g lamb’s lettuce or pea shoots

1 ripe tomato, thinly sliced

Dressing:

2 tbsp 0% Greek-style natural yoghurt

1 tbsp low-fat mayonnaise

5cm piece cucumber, finely chopped

1 tsp chives, snipped

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Jumbo fish finger wrap

Cook's tips

Reader-tested recipe

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Vegetarian shepherd’s pie with champ topping

Peppered beef steaks with red onion salsa

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