Side view of 3 fish wraps with spinach and cucumber sticks on top of wooden board with herbs in background.

Fish Wraps with Spinach

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.
Course Lunch
Cuisine International
Keyword fish wraps, spinach
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 people
Author Monika Dabrowski


  • 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.


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.


Serving: 0g | Carbohydrates: 0g | Protein: 0g | Fat: 0g | Saturated Fat: 0g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 0mg | Potassium: 0mg | Fiber: 0g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg