Spicy Tuna Wrap

Spicy Tuna Wrap

7 Reviews
From: EatingWell Magazine, March/April 2011

These tuna wraps were inspired by spicy tuna sushi rolls. We love how they taste with peppery watercress, but other greens, such as arugula, romaine, escarole or even radish sprouts, would taste great in the filling. If you want to play on the sushi inspiration, stir some wasabi into the soy sauce for dipping and serve with pickled ginger. Serve with sliced cucumbers and slivered red onions tossed with rice vinegar, a little oil and a pinch of salt.

Ingredients 4 servings

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  • 2 5- to 6-ounce cans chunk light tuna (see Notes), drained
  • 1/3 cup low-fat mayonnaise
  • 1 tablespoon hot sauce, such as Sriracha (see Notes)
  • 1 scallion, chopped
  • 2 cups cooked brown rice (see Tip), cooled
  • 2 tablespoons rice vinegar
  • 4 10-inch whole-grain wraps
  • 3 cups watercress leaves
  • 1 ripe avocado, cut into 16 slices
  • 1 small carrot, cut into matchsticks
  • Reduced-sodium soy sauce for dipping (optional)

Preparation

  • Active

  • Ready In

  1. Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
  2. Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.
  • Notes: Chunk light tuna, like all fish and shellfish, contains some mercury. According to the FDA and EPA, women who are or might become pregnant, nursing mothers and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna. Consumption of albacore tuna (which is labeled “white”) should be limited to no more than 6 ounces a week. And, if you're looking for an environmentally sustainable canned tuna option, check the label—tuna that was caught by troll or pole-and-line is considered the best choice, according to Monterey Bay Aquarium's Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council.
  • Sriracha, a Thai chile sauce, can be found in the Asian section of many large supermarkets and at Asian markets.
  • Tip: To cook brown rice, bring 2 cups water and 1 cup brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes about 2 cups. Or, to save time, prepare 2 cups instant brown rice according to package directions.
  • Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

Nutrition information

  • Per serving: 503 calories; 17 g fat(4 g sat); 9 g fiber; 71 g carbohydrates; 18 g protein; 54 mcg folate; 20 mg cholesterol; 4 g sugars; 2 g added sugars; 2836 IU vitamin A; 17 mg vitamin C; 54 mg calcium; 2 mg iron; 860 mg sodium; 478 mg potassium
  • Nutrition Bonus: Vitamin A (57% daily value), Vitamin C (28% dv), Magnesium (19% dv)
  • Carbohydrate Servings: 4 1/2
  • Exchanges: 4 starch, 1 vegetable, 1 1/2 lean meat

Reviews 7

February 24, 2015
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By: EatingWell User
A Keeper! This was a quick and easy dinner that can be made in advance. Most everything was already in my pantry, I just replaced the watercress with spinach. I will make this often and for guests. Pros: quick, healthy, easy Cons: NULL
April 29, 2014
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By: EatingWell User
Favorite THis is one of our favorite recipes. i make it all the time. It is less time consuming if you prepare the rice the day before and then assembly line the rest.
July 12, 2012
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By: EatingWell User
Easy: Take to work for lunch This is seriously so good. I've never posted a review before but I am for this because, well, it's that good! I've made it a few times and brought it to work. The coworkers I've shared with agree that it's a killer recipe. I'm always tempted to walk a couple of doors down for a spicy tuna roll. No more! This is much more affordable. To take to work, I actually mix the tuna and rice mixtures in a tupperware. I usually forego the avocado--it's good but it goes bad too fast to keep in the fridge for a week. I've also varied the greens and veggies. I also agree with a previous review that you can use less mayo and add cucumbers--this is my preference too. Pros: Easy, affordable, delicious
March 19, 2012
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By: EatingWell User
Easy, Visually Appealing, and Yummy! I really enjoyed this recipe. It looked just like the picture and tasted very sushi-ish! I used 1/8 cup of normal mayonnaise instead of the 1/4 cup low fat and put some extra shriracha and cucumbers in with the tuna. Refreshing dish! I ate it with a nice salad with a sesame ginger dressing. Great lunch!
August 10, 2011
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By: EatingWell User
Delicious We enjoyed this recipe very much! It is easy and a nice option on a hot summer day or when you do not feel like cooking. Do not be intimidated by the amount or sriracha as when matched with the other ingredients it melds together deliciously! This will be a regular in our home! Pros: easy, almost no cook, unique Cons: a little hard to roll up bc it is filled with so much goodness
July 17, 2011
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By: cmcutuli
Almost satisfied my sushi craving (-: Very flavorful. Loved the creaminess of the avocado and the crunch of the carrots! Just the right amount of heat. I agree that this is not fishy tasting at all. I had some difficulty getting the wrap to stay tight after cutting it. I love sushi but cannot get it often, and this is a great alternative! Pros: Easy, very flavorful Cons: Hard to keep the wrap together
March 13, 2011
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By: cathlinberreth01
fresh and tasty wrap Easy to make, tasty to eat. What can I say? The spice is just the right amount. You don't get that fishy taste that chunk light tuna can give recipes. I wolfed mine down. Pros: fresh combination of flavors-NOT fishy Cons: wrestling with rolling wraps has never been my strongpoint

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