This aromatic spicy fish wraps recipe with spinach is a quick, healthy and delicious lunch idea. It’s low in fat, dairy free and super easy to make. Use either frozen or fresh fish.
In this post I will show you 2 methods of preparing simple, delicious fish wraps with spinach: one using frozen fish and the other using fresh. Both are super quick and easy to make and once your fish is cooked putting together the wrap mixture takes 5 minutes.
Equipment you’ll need
Medium pot or oven tray (depending on method, see below)
Cutting board and knife
Large pan, spatula and spoon
Method 1: Fish wraps with frozen fish
Place the fish in a pot, cover and cook over a low/medium heat. The fish will cook and thaw at the same time, releasing plenty of water so there is no need to add any. Gently stir once or twice to prevent the fish sticking to the pot. Try not to cook the fish too long, it can even be slightly undercooked (it will finish cooking later in the frying pan). Drain, break up the larger pieces a little using a fork and follow the Instructions (Step 2) for making the fish wraps mixture.
Method 2: Fish wraps with fresh fish
Preheat the oven to 375 F/ 190 C/ gas mark 5. Place you fillet on top of a baking sheet lined with parchment paper, season, drizzle with a little oil and bake for about 15 minutes. The fish should not be completely cooked through, it will finish cooking once you combine it with the other ingredients in the frying pan. Gently break up the fish into chunks and follow the Instructions (Step 2) for making the wrap filling.
How to make the fish wraps filling
In a large skillet/frying pan heat up the oil, add the tarragon, cayenne pepper, turmeric and the fish. Stir thoroughly and cook for a minute or so until the fish is fully cooked. Toss in the chopped spinach, season to taste and make your wraps!
Can I use different herbs and spices
Yes you can! Thai basil would work really well, especially if you are using coconut oil. However, parsley, cilantro or chives would also be good options. I personally really like combining tarragon with fish and have used it in low fat fish pie as well as easy fish stew with red lentil.
You could use a bit of your favourite curry powder (and skip the turmeric). Alternatively use a dash of garam masala, cumin, fennel seeds, onion seeds or paprika (either sweet or smoked).
What other ingredients work well in healthy fish wraps
I chose fresh spinach but you could swap it for arugula, grilled asparagus, broccolini or kale. I also used refreshing cucumber sticks to offset the heat (I used quite a bit of cayenne) but you could omit that or use broccoli stalks for a bit of crunch. You could also add a spoonful of thick yogurt to the mixture, if you don’t need this recipe to be dairy free. Alternatively serve these healthy fish wraps with a dollop of low fat ranch dip.
For a more satisfying meal idea serve with spiced homemade baked potato wedges.
Whichever method you choose try not to overcook the fish. In fact it is better to slightly undercook it as it will finish cooking in the pan with the other ingredients.
Spices and herbs: I used turmeric for colour, but you can omit it if you like. Adding 2/3 teaspoon cayenne pepper will produce a moderately spicy fish mixture. You can swap the tarragon for cilantro or thai basil or omit the spices altogether.
Remove the pan from the heat once you’ve added the spinach so it stays fresh and doesn’t become soggy. I recommend using baby spinach, as it’s tastier and more tender than regular, mature spinach.
Not suitable for freezing.
Keep in touch
Have you made these easy fish wraps? I’d love to know how they’ve turned out for you. Let me know in the comments below, thanks!
Fish Wraps with Spinach
- 500 g fresh or frozen cod/haddock
- 2 tbsp coconut oil/olive oil
- 3 tbsp fresh tarragon leaves only, finely chopped, or 1 tbsp dried
- 1/2 tsp turmeric optional
- 2/3 tsp cayenne pepper adjust the amount according to your preference
- 2 handfuls spinach chopped
- Season to taste
- To serve: wraps of your choice, thickly cut cucumber sticks and a drizzle of lime juice
Method 1: Frozen fish
- Place the fish in a saucepan, cover and cook for 10-12 minutes over a low heat (no need to add water, there will be enough water as the fish thaws). Stir half way through cooking to ensure it cooks evenly. The fish should still be slightly undercooked. Drain off the water and break up the fish a little using a fork. Set aside.
Method 2: Fresh fish
- Preheat the oven to 375 F/ 190 C/ gas mark 5. Place your fillet on top of a baking tray lined with parchment paper, season, drizzle with a little oil and bake for about 15 minutes. The fish should not be completely cooked through. Remove from the oven and break up into chunks.
To make the filling
- In a large frying pan heat up the oil, add the turmeric, cayenne pepper and tarragon and stir. Add the fish and and stir thoroughly and cook for another minute or so (until the fish is fully cooked). Fold in the spinach and season to taste. Put the mixture into wraps, add cucumber sticks (optional), drizzle over a little lime juice and serve.
Recipe link parties
I am bringing these spicy healthy fish wraps with spinach and tarragon to This Is How We Roll Link Party.