Salmon Avocado Wrap

Name: Salmon Avocado Wrap
Prep time: 10 min
Cook time: 8 min
Yield: 2 servings
Ingredients: 8 oz salmon; 2 pieces whole grain tortilla; 1 medium avocado; 1 cup arugula; 0.25 cup red onion; 2 tbsp lemon; 1 tsp olive oil; 0.125 tsp table salt; 0.25 tsp black pepper; 0.25 tsp garlic powder

Pan-seared salmon with creamy avocado, pickled red onion, and peppery
arugula in a whole wheat tortilla. Rich in omega-3s with 32g protein
per serving.

If you think wraps are just for cold cuts and leftovers, this one will
change your mind. Pan-seared salmon fillet, cooked until just flaky,
makes a surprisingly perfect wrap filling — especially when paired with
cool, creamy avocado and the sharp bite of quick-pickled red onion.

Salmon is one of the best sources of omega-3 fatty acids, which support
heart health, brain function, and reduce inflammation. Combined with
the monounsaturated fats from avocado, this wrap is a powerhouse of
healthy fats that actually keep you satisfied.

The whole thing comes together in under 20 minutes, making it a
realistic weeknight dinner or an impressive packed lunch.

✅ Why This Recipe Is Healthy

• Omega-3 rich: Salmon provides heart-healthy fatty acids
• High protein: 32g per serving
• Healthy fats: Salmon and avocado provide quality fats
• Quick: Ready in under 20 minutes

📊 Why This Recipe Scored 90/100

With an overall health score of 90/100, this recipe is an excellent everyday choice. Its strongest area is blood sugar stability (98/100), where a strong 32g of protein helps buffer the glucose response. The main thing holding the score back is sodium balance (90/100), because 390mg of sodium is acceptable but worth keeping an eye on.

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⏱️

Prep Time

10 min

🍳

Cook Time

8 min

🍽️

Servings

📊

Difficulty

easy

Ingredients

✓ 8 oz salmon
✓ 2 pieces whole grain tortilla
✓ 1 medium avocado
✓ 1 cup arugula
✓ 0.25 cup red onion
✓ 2 tbsp lemon
✓ 1 tsp olive oil
✓ 0.125 tsp table salt
✓ 0.25 tsp black pepper
✓ 0.25 tsp garlic powder

Instructions

1
Season salmon fillets with salt, pepper, and garlic powder. Heat olive oil in a skillet over medium-high heat.
2
Cook salmon skin-side up for 3-4 minutes until golden. Flip and cook another 3-4 minutes until just cooked through. Remove and flake into large chunks with a fork.
3
Thinly slice red onion and toss with half the lemon juice. Let sit while the salmon cooks for a quick pickle.
4
Mash avocado with remaining lemon juice and a pinch of salt. Spread onto each tortilla.
5
Layer flaked salmon, arugula, and pickled red onion on each tortilla. Roll up tightly, cut in half, and serve.