French · Lunch
Tuna and Vegetable Wrap
A French-inspired tuna wrap built for high protein, packing seared tuna with white beans, egg, and lemon-herb yogurt inside a whole wheat tortilla. Crisp cucumber, radish, and arugula add crunch, while Dijon and capers bring bistro-style tang. Served cold or at room temperature.
$5
15 minsPrep
6 minsCook
21 minsTotal
EasyLevel
Nutrition per serving
612Calories
66.4gProtein
16.9gFat
48.2gCarbs
6.1gSugar
10.8gFiber
1046mgSodium
293mgChol
3.6gSat Fat
1180mgPotassium
195mgCalcium
5.8mgIron
4.2mcgVitamin B12
16mgVitamin C
Goes well with
Sparkling Lemon Water
local
French Cider
international
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Pat the tuna steak dry, season with salt and pepper. Hard-boil the egg, then slice it, cucumber, and radishes.
2
Sear
Heat olive oil in a skillet over medium-high heat and sear the tuna 90 seconds per side until browned outside, pink inside.
3
Whisk
Combine Greek yogurt, Dijon mustard, lemon juice, and capers in a small bowl until smooth.
4
Build
Lay the tortilla flat, spread dressing down the centre, layer arugula, cucumber, radish, beans, egg, and tuna strips, then fold and roll tightly.
5
Plate
Slice the wrap in half and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g fresh tuna steak
- 22 whole wheat tortilla (10-inch, about 55g)
- 2/3 cup120g cannellini beans
- 22 large eggs
- 4 tbsp60g plain Greek yogurt
- 2 tsp2 tsp Dijon mustard
- 2 tsp2 tsp lemon juice
- 2 tsp2 tsp capers, drained
- 11 cucumber (about 50g)
- 44 radishes
- a small handful of arugula (10g)
- 2 tsp2 tsp olive oil
- salt, to taste
- black pepper, to taste
