Mahi-Mahi and Vegetable Wrap
For the vegetable filling:
– 1/2 tbsp butter
– 1 white onion, chopped
– 1/2 red pepper, julienned
– 1/2 green pepper, julienned
– 1 scallion, diced
– 1 cup diced cabbage
– 1 clove garlic, diced
– Salt & pepper to taste
For the mahi-mahi filling:
– 1 tbsp butter or extra virgin olive oil
– 10 oz mahi-mahi
– 1/4 tsp each salt & pepper
– 1/4 tsp paprika
– 1 tbsp spelt flour
– 1 tbsp Tartar Sauce for each wrap
– 2-3 romaine lettuce leaves for each wrap
– 2-3 slices tomato for each wrap
First cut, slice, dice and chop all the vegetables.
Toss into a pan with 1/2 tbsp of butter.
Add salt & pepper and cook until soft and translucent at medium heat.
While that sizzles away, cut about 3 servings (10 oz) of mahi-mahi into 2-inch thick and 4-inch long strips, seasoning them with salt, pepper, paprika and a flurry of spelt flour.
In the same bowl you cooked the (now finished) veggies, add a tbsp of olive oil or butter and cook the fish until tender on medium-high heat. The technique here to cook them fast–the spelt flour will hold the moisture in the fish and keep it tender. Cooking will take about 5 minutes. About 3 minutes in, cut one strip in half to see if it is ready!
When they are finished cooking through, add the previously cooked vegetables to the mix.
Toss together and set aside to compile the sandwich.
Assemble the whole grain, whole wheat or whatever type tortillas you like best, and begin the layering process.
First, with the oh-so-scrumptuous tartar sauce…
Romaine lettuce leaves and tomato.
And last, but certainly not least, come the cooked mahi-mahi strips w/cooked veggies.
Wrap and take a good look at that money shot:
YUM. It’ll get a little messy as you eat–what fantastic sandwich doesn’t? I had my lovebird double check…
The wrap is out of this world. SO juicy, SO filling and SO healthy. You can’t lose. Just take a bite…