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 an easy, delicious fish wraps recipe with spinach: one using frozen fish and the other using fresh. Both are super quick and easy and once your fish is ready to eat putting together the wrap mixture takes 5 minutes.
Method 1: Using 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). Strain the fish, break up a little using a fork and follow the Instructions (Step 2) for making the fish wraps mixture.
Method 2: Using 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.
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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 swap the tarragon for another herb
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.
What other spices would go well with this fish wraps recipe
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).
Can I add other ingredients into the fish wraps filling
Yes, you can! 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 fish wraps 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.
Fish Wraps Recipe with Spinach
- 500 g fresh or frozen cod/haddock
- 2 tablespoons coconut oil/olive oil
- 3 tablespoons tarragon leaves only, finely chopped
- 1 teaspoon turmeric
- 2/3 teaspoon 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 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.
- 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.
Pin Fish Wraps Recipe with Spinach
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I am bringing these spicy healthy fish wraps with spinach and tarragon to This Is How We Roll Link Party.