Name: Spicy Tuna Wrap
Cook time: 25 min
Total time: 25 min
Ingredients: 2 5- to 6-ounce cans chunk light tuna (see Notes), drained; 0.33300000429153 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)

Spicy Tuna Wrap

4.7

(7)

5 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Healthy Aging Healthy Immunity High Fiber High-Protein Low Added Sugars Low-Calorie

Jump to Nutrition Facts

Ingredients

2 5- to 6-ounce cans chunk light tuna (see Notes), drained
⅓ 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)

Directions

Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
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.

Tips

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 Facts (per serving)

503	Calories
17g	Fat
71g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 503
% Daily Value *
Total Carbohydrate 71g	26%
Dietary Fiber 9g	31%
Total Sugars 4g
Added Sugars 2g	4%
Protein 18g	37%
Total Fat 17g	22%
Saturated Fat 4g	20%
Cholesterol 20mg	7%
Vitamin A 2836IU	57%
Vitamin C 17mg	19%
Folate 54mcg	14%
Sodium 860mg	37%
Calcium 54mg	4%
Iron 2mg	8%
Magnesium 73mg	17%
Potassium 478mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.