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    Home » Recipes » Easy Meals

    Spiced Fish Wraps with Creamy Sauce

    May 29, 2020 By Monika Last Updated February 4, 2022 9 Comments

    Jump to Recipe

    This fish wraps recipe is zesty, refreshing, full of flavour and texture. The fish is quickly fried, then topped with fresh vegetables and fruit and a generous drizzle of creamy, zesty sauce for added flavour and spice.  It's a light, delicious meal that's simple and easy to make and ready in just under 20 minutes.

    2 fish tacos with vegetables and sauce on plates with lime in background.

    Fish wraps are an ideal summer meal.  They are quick and easy to make, light and filled with refreshing ingredients. They make a delicious family meal but are also perfect for entertaining.

    How to prepare the fish

    The best way of preparing fish for fish tacos is by frying it in a non-stick pan.  This is because it takes just minutes to do and doesn't require using a lot of oil.  Pat dry your fish before seasoning it to ensure it doesn't get soggy in the pan.  Lightly grease the pan with cooking spray and fry the fish over a fairly high heat so it cooks quickly and doesn't get the chance to release too much moisture. It will be flaky, succulent, perfect in tacos.

    Fish wraps ingredients

    Use fresh or frozen white fish (I used cod). If using frozen defrost and drain it well then pat dry to remove excess moisture before seasoning it.

    I served these fish tacos with thinly sliced white cabbage (use red cabbage if you prefer) and red onion for crunch, cucumber sticks for freshness and persimmon fruit for a bit of sweetness (good alternatives are mango and pineapple). 

    Use your favourite soft tortilla bread.

    Creamy sauce, tortillas and chopped fruit and begetables on top of wooden board.

    Step-by-step recipe instructions

    Prepare the vegetables/fruit for serving before cooking the fish.

    1.To make the sauce in a bowl combine all the ingredients and stir until smooth and creamy (zest the lime before juicing it). Adjust the seasoning if needed and refrigerate until you are ready to serve the tacos.

    Creamy dressing ingredients for fish tacos in bowl.

    2. Season the fish and sprinkle both sides with the cumin and coriander powders.

    4 large fish fillets with seasoning on white plate.

    3. Heat up a large non-stick pan, lightly grease with cooking spray and fry the fish over a fairly high heat for about 2 minutes on each side. Remove from the pan as soon as the fish is cooked through.

    4 large fish fillets in frying pan.

    4. Heat up the tortillas on the grill (as I have done) or in the microwave and place pieces of fish in the middle of each taco. Add the vegetables/fruit, drizzle over the creamy sauce and enjoy!

    Fish taco with vegetables and fruit on top of plate.

    Serving suggestions

    Another creamy sauce you could serve these fish tacos with is ranch dip.  Serve them on their own or alongside spiced potato wedges, mango avocado salsa or grilled corn salsa.

    Top tips

    • I used cod but haddock, halibut or another white fish would work well too.
    • Use fresh or frozen fish. I prefer fresh as it's more convenient and contains less moisture (so won't get soggy in the pan). If using frozen defrost it in the fridge overnight, drain well and pan dry with a paper towel sheet to remove excess moisture before seasoning.
    • Fish cooks very quickly - about 2 minutes on each side. Remove it from the pan as soon as it's cooked.
    • I used persimmon fruit for serving but thinly sliced mango or diced pineapple would be good alternatives.
    • Make ahead: The creamy sauce can be made ahead, covered and refrigerated for up to 2 days.
    • Not suitable for freezing.

    Open fish wrap on top of white plate.

    You might also like

    • Crispy Baked Salmon Fish Fingers
    • Coconut Milk Fish Stew with Red Lentils
    • Creamy Prawns with Chickpeas and Thai Basil

    Keep in touch!

    Have you made these spiced fish tacos?  I'd love to know how they've turned out for you. What did you serve them with? Let me know in the comments below, thanks!

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    Recipe

    2 open fish tacos with vegetables on white plates with lime in background.

    Spiced Fish Wraps with Creamy Sauce

    This fish wraps recipe is zesty, refreshing, full of flavour and texture. The fish is quickly fried, then topped with fresh vegetables and fruit and a generous drizzle of creamy, zesty sauce for added flavour and spice. 
    No ratings yet
    Print Pin Rate
    Course: Lunch
    Cuisine: American, Mexican Fusion
    Prep Time: 15 minutes minutes
    Cook Time: 4 minutes minutes
    Total Time: 19 minutes minutes
    Servings: 8 small wraps
    Calories: 126kcal
    Author: Monika Dabrowski

    Equipment

    • Large non-stick frying pan

    Ingredients

    • 1.1 pounds (500 g) cod or haddock or another white fish
    • 1 teaspoon cumin and coriander powders each
    • ½ teaspoon fine sea salt plus pepper to taste
    • cooking spray for frying

    For the sauce

    • 4 tablespoons thick yogurt
    • 2 tablespoons mayonnaise
    • 2 tablespoons vegetable oil
    • 1½ teaspoons sriracha sauce
    • 1 tablespoon lime juice plus zest of ½ lime
    • 1 teaspoon maple syrup

    For serving

    • 8 soft tortillas small
    • 1 cup white cabbage or red, thinly sliced, 2 handfuls
    • 1 red onion small, thinly sliced or finely chopped
    • ½ cucumber with or without peel, cut into sticks
    • 1 persimmon or mango/pineapple, thinly sliced or diced
    • 4 tablespoons cilantro/fresh coriander finely chopped

    Instructions

    • Prepare the vegetables/fruit for serving before cooking the fish.
      To make the sauce in a bowl combine all the ingredients and stir until smooth and creamy (zest the lime before juicing it). Adjust the seasoning if needed and refrigerate until you are ready to serve the tacos.
    • Season the fish and sprinkle both sides with the cumin and coriander powders.
    • Heat up a large non-stick pan, lightly grease with oil spray and fry the fish over a fairly high heat for about 2 minutes on each side. Remove from the pan as soon as the fish is cooked through.
    • Heat up the tortillas on the grill (as I have done) or in the microwave and place pieces of fish in the middle of each taco. Add the vegetables/fruit, drizzle over the creamy sauce and enjoy!

    Notes

    • I used cod but haddock, halibut or another white fish would work well too.
    • Use fresh or frozen fish. I prefer fresh as it's more convenient and contains less moisture (so won't get soggy in the pan). If using frozen defrost it in the fridge overnight, drain well and pan dry with a paper towel sheet to remove excess moisture before seasoning.
    • Fish cooks very quickly - about 2 minutes on each side. Remove it from the pan as soon as it's cooked.
    • I used persimmon fruit for serving but thinly sliced mango or diced pineapple would be good alternatives.
    • Make ahead: The creamy sauce can be made ahead, covered and refrigerated for up to 2 days.
    • Not suitable for freezing.

    Nutrition

    Serving: 1wrap | Calories: 126kcal | Carbohydrates: 4g | Protein: 12g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 29mg | Sodium: 237mg | Potassium: 342mg | Fiber: 1g | Sugar: 2g | Vitamin A: 47IU | Vitamin C: 7mg | Calcium: 39mg | Iron: 1mg

    *Nutritional information is automatically generated and should be considered as an estimate.

    **A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

     

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    Comments

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    1. regs says

      January 24, 2020 at 1:33 am

      simple yet elegant presentation, I love it!

      Reply
      • Monika says

        January 24, 2020 at 1:41 pm

        thank you

        Reply
    2. hijackedbytwins says

      September 02, 2016 at 11:37 am

      Ooooh yes please!!! These look and sound so delicious. I love wraps and am craving burritos since have some amazing ones on holiday. Thank you for sharing with #CookBlogShare x

      Reply
      • [email protected] says

        September 02, 2016 at 2:45 pm

        Thanks! I am also a big fan of wraps, I am making chicken wraps with some leftover beluga lentils today:)

        Reply
    3. Eb Gargano says

      August 30, 2016 at 4:45 pm

      What a lovely quick, easy and healthy recipe - 3 of my favourite things. And I bet it tastes delicious too - this would make a great lunch! Eb x

      Reply
      • [email protected] says

        August 30, 2016 at 6:14 pm

        Thanks! It was a complete experiment and I was actually surprised how well it turned out:)

        Reply
    4. healthyindiankitchen says

      August 30, 2016 at 11:00 am

      So yum 🙂

      Reply
      • [email protected] says

        August 30, 2016 at 11:07 am

        Thanks!

        Reply

    Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make and delicious, perfect for everyday cooking.

    Find out more about me →

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