Middle Eastern · Lunch
Grilled Fish Wrap with Herbs
Grilled cod fillet flaked and folded into a warm pita with fresh parsley, mint, shredded cabbage, and cucumber. Seasoned with garlic, cumin, and smoked paprika, the fish is seared until charred. Lemon-tahini sauce binds the filling. Pickled onion adds brightness. A Middle Eastern coastal wrap eaten as a light handheld lunch.
$5
12 minsPrep
8 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
478Calories
38.2gProtein
16.8gFat
42.1gCarbs
5.9gSugar
5.8gFiber
911mgSodium
100mgChol
2.9gSat Fat
780mgPotassium
140mgCalcium
3.6mgIron
1.5mcgVitamin B12
18mgVitamin C
gluten-free-adaptable
protein-rich
high-fiber
mediterranean
hidden-gems
quick-lunch
Instructions
1
Prep
Pat cod fillet dry and rub with olive oil, minced garlic, cumin, smoked paprika, salt, and pepper.
2
Whisk
Whisk tahini and lemon juice with 1 tablespoon water until smooth, loosening further if it seizes.
3
Grill
Cook cod on a hot grill pan over medium-high heat 3–4 minutes per side until flaked easily and lightly charred.
4
Plate
Warm pita on the grill pan 20–30 seconds per side. Spread tahini-lemon sauce down the center, layer cabbage, cucumber, pickled onion, parsley, mint, and flaked cod, then roll tightly and slice diagonally.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g cod fillet
- 22 pita (120g)
- 2 tbsp2 tbsp tahini
- 2 tbsp2 tbsp lemon juice
- 2 clove2 clove garlic
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp smoked paprika
- 2 tsp2 tsp olive oil
- 60g60g cabbage
- 66 cucumber slices
- 40g40g pickled onion
- 2 tbsp2 tbsp parsley
- 2 tbsp2 tbsp mint
- salt
- black pepper
