HEALTHY DIET PLAN
Packed with omega-3-rich tuna and counting as three of your 5-a-day, these clever wraps with avocado mayo are a great low-carb, high-protein option recipe SARA BUENFELD photograph STUART OVENDEN
Tuna mayo wraps packed with protein
Tuna mayo wraps
The ‘mayo’ is actually smooth avocado beaten with mustard and vinegar. It makes a fantastic alternative to the real thing in these tasty little wraps that are ideal for a speedy weekend lunch. Fresh tuna contains omega-3, while canned tuna doesn’t, so if you want to substitute a no-cook, cheaper option, go for canned wild salmon.
SERVES 2 PREP 15 mins COOK 2 mins EASY
2 drops rapeseed oil, for brushing
2 x 140g fresh tuna fillets, defrosted 1 ripe avocado
½ tsp English mustard powder
1 tsp cider vinegar
1 tbsp capers
8 romaine lettuce leaves
16 cherry tomatoes, preferably on the vine, halved
1 Brush the tuna with a little oil. Heat a non-stick pan, add the tuna and cook for 1 min each side, or a min or so longer for a thicker fillet. Transfer to a plate to rest. 2 Halve and stone the avocado and scoop the flesh into a small bowl. Add the mustard powder and vinegar, then mash well so that the mixture is smooth like mayonnaise. Stir in the capers. Spoon into two small dishes and put on serving plates with the lettuce leaves, and tomatoes.
3 Slice the tuna (it should be slightly pink inside) and arrange on the plates. Spoon some ‘mayo’ on the lettuce leaves and top with tuna and cherry tomatoes and a few extra capers. To eat, roll up into little wraps.
GOOD TO KNOW healthy • low cal • vit c • fibre • omega-3
• folate • 3 of 5-a-day • gluten free
PER SERVING 361 kcals • fat 17g • saturates 3g • carbs 8g
• sugars 7g • fibre 8g • protein 40g • salt 0.6g