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lunch
Salmon and Avocado Wrap
PregnancyAmericanEasyServes 225 min
Flaked fully cooked leftover-style fresh salmon, avocado, and spinach rolled in a whole wheat tortilla.
Omega-3 fatty acids and DHA from the salmon and avocado are fundamental for healthy fetal brain and eye development. The addition of spinach provides iron for the mother's expanding blood volume, while a squeeze of lemon juice enhances its absorption. Using greek yogurt adds a boost of protein and calcium, supporting tissue growth and bone development for the baby.
View Nutrition Facts
One serving≈620 kcal · 34 g protein
Calories620 kcal
Protein34 g
Carbs34 g · 3.1g sugar
Fat40 g · 7.4g sat
Fiber11 g
Sodium677 mg
Folate183 mcg DFE
Iron3 mg
Calcium131 mg
Choline105 mg
Iodine74 mcg
Vitamin D600 IU
Vitamin B123.8 mcg
DHA + EPA2,400 mg
Zinc2.1 mg
from its ingredients
Ingredients
8 oz salmon, fully cooked and flaked
1 avocado, sliced
2 cups spinach, washed
2 whole wheat tortillas
¼ cup greek yogurt
½ lemon, juiced
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper
Method
- 1Heat the olive oil in a skillet over medium heat. Season the raw salmon with salt and black pepper, and cook until completely opaque and flaky, about 5-7 minutes per side. (Ensure it is fully cooked for pregnancy safety.)
- 2Transfer the cooked salmon to a bowl and flake it with a fork. Stir in the greek yogurt and lemon juice until well combined.
- 3Lay the whole wheat tortillas flat. Arrange the washed spinach leaves and avocado slices evenly on each.
- 4Spoon the creamy salmon salad mixture over the avocado and spinach.
- 5Fold the sides of the tortilla inward and roll tightly into a wrap. Slice in half and serve immediately.
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