Mediterranean Salmon Wraps

Just look at that delicious filling. So much flavor in such a small bite!

Hi! I’m back with another post, this time in a series of how I prepare protein to use in various ways for healthy eating and meal prepping. As some of you have noticed, I am no longer doing meal prep services (at least for now), so I wanted to provide some recipes that will help you plan for the week without eating the same thing over and over. This week, I decided to make some salmon. Not just any salmon though, slow roasted salmon. That’s right, a whole, 3lb salmon filet that is cooked at a low temperature for a longer time than you would at a higher temperature. The best part though, the cooking process still takes only 30 minutes, MAX! Talk about an easy meal prep! This is much faster and way easier to make all in one pan where you can still make several different dishes with this protein.

I personally like prepping salmon more than other proteins because it’s, as I already mentioned, fast, easy, extremely versatile and stretches pretty far. I buy my salmon at warehouses, like BJ’s and Costco to get more salmon for my money. So for under $20, I was able to get 10 meals worth of salmon. That’s $2/meal of protein. Much less than you would spend buying out. I also like salmon because using this preparation, it stays extremely moist, incredibly tender and you can have it hot or cold. This is a perk when you think about transferring and now wanting that dryness that you can often get from microwaving meals. I like to season my fish pretty generically, but NOT bland, so that I can add different sauces that tailor it to the meal I’m having currently.

For these delicious wraps, I went with a mediterranean flavor profile with a lemon and dill sauce. I also combined that with spicy peppers to kick up my metabolism, garlic hummus for a creamy texture, quinoa for a filling superfood and arugula for a peppery bite. These ingredients are all combined in a low carb, whole wheat tortilla to keep you within your macros. All together, these flavors give you a wrap that is SO dang good, you’ll make these every week. Other than this dill sauce, you can toss the salmon with my vindaloo glaze for a spicy bite, cilantro-lime glaze for a Mexican flavor profile, or even BBQ sauce! The possibilities are endless. In this recipe I’m giving you not one, not two, but 3 recipes: Slow roasted salmon, Spicy peppers and Lemon-Dill sauce. Next time, I’ll show you some salad ideas for this salmon as well as a go-to breakfast I love to do that reminds me of my days in the Big Apple. I’m telling you, this is one recipe you’ll keep in your arsenal.

I ALMOST FORGOT TO MENTION!!! There’s a YouTube video (PLEASE GO VIEW/LIKE) for this recipe, so take a look at it and be inspired. Also, let me know in the comments your favorite meal prep go-tos!

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Mediterannean Salmon Wraps

by Monique Manning January-26-2018

Healthy, flavorful salmon wraps that are so easy to make with 36g protein and just over 500 calories! Add these to your meal prep Sunday for a lean protein that’s full of healthy fats and vitamins!

Nutrition: 536 calories, 40g net carbs, 24g fat, 36g protein

Ingredients

1/2 cup Slow Roasted Salmon (see recipe below)
1/2 cup Spicy Bell Peppers
1 Low-carb, whole wheat tortilla
1 tablespoon Roasted Garlic Hummus (or any)
1/4 cup Cooked Quinoa
2 tablespoons Chopped Red Onion
1/2 cup Arugula
2 tablespoons Lemon-Dill Sauce (See Recipe Below)

Instructions

1. Prepare Salmon: Set oven to 275 and place rack in middle of oven. On a parchment lined baking sheet, season a whole 3lb salmon with 3 tsp kosher salt, 2 tsp pepper, 1 tsp paprika and 1 tsp old bay blackening spice.

Cook for 23 minutes or until a thermometer reads 125 degrees in thickest part of salmon. Allow to cool and break apart with a fork2. Prepare peppers: Slice bell peppers into thin slices. Over medium heat, warm a 1tbsp of olive oil in a skillet. Add peppers and saute until soft. Season with 1 tsp kosher salt, 1/2 tsp black pepper, 1/2 tsp red pepper flakes, 1/2 tsp chili powder and 1/4 tsp cayenne pepper (optional).

Cook for an additional 1-2 minutes to cook the raw spices.3. Prepare Lemon Dill Sauce: Combine 2 tablespoons of non-fat greek yogurt, two teaspoons of lemon juice, 1 1/2 tsp dill weed and 1/2 tsp salt. Whisk with a fork to combine. If sauce is too thick, loosen with buttermilk.4. Assemble wraps: Add all ingredients to wrap, topping with the dill sauce and assemble into a burrito style wrap. Do this by folding in the sides and rolling tightly starting with the end closest to you.5. Place the tortilla seam down and slice in half on a diagonal angle. Top with additional lemon dill sauce and enjoy!

Details

Prep time: 15 mins Cook time: 30 mins Total time: 45 mins Yield: 1 wrap