One of my favorite books on health, You on a Diet, put a spotlight on the importance of including more omega-3 fatty acids in our diet. Unfortunately, if you’re like me, you barely include any in your regular diet. What are the benefits of omega-3s? Here are the main points from the Mayo Clinic:
- Cardiovascular health: Clinical trials suggest that omega-3 fatty acids reduce cardiovascular disease mortality and total mortality.
- Blood fat [triglycerides]: There is strong scientific evidence from human trials that omega-3 fatty acids from fish or fish oil supplements significantly reduce blood triglyceride levels. Fish oil supplements also appear to cause small improvements in high-density lipoprotein (HDL, or “good”) cholesterol.
- High Blood Pressure: Multiple human trials have reported small reductions in blood pressure with intake of omega-3 fatty acids.
One of the ways that I’ve tried to automate a healthier diet is by planning salmon once a week. But I have a serious aversion to fish leftovers. I can’t stomach the thought of reheating them. And, please don’t be that person in the office that microwaves his leftover salmon. We would all like you to stop… seriously.
But I have found that I love salmon leftovers as wraps. They’re easy, they’re fast and they need no reheating. These wraps are something I throw together after dinner as my husband washes dishes. I roll up the wraps, stuff them into Ziploc bags and we have some convenient lunches. You can also start from scratch by baking up some salmon or using canned salmon.
Easy Spicy Salmon Wraps
To make four wraps:
- 4 salmon filets, 4 ounces each
- 1/2 cup chipotle peppers in adobo sauce, finely chopped
- 4 tortillas
- 2 red, yellow or orange bell peppers, sliced
- 4 cups spinach
- 1/2 cup cilantro, chopped
- 1 teaspoon salt
1. Preheat the oven to 450 degrees F. Season the salmon with salt. Place the salmon on a non-stick baking sheet. Bake until salmon is cooked through, about 12 to 15 minutes. The salmon will flake easily when cooked through.
3. In a pan, give the bell peppers a quick sauté in some cooking spray. When the bell peppers are just tender, throw in the spinach. Continue cooking until the spinach is just wilted.
4. Heat the tortillas in a pan until they show light brown spots or in the microwave for 15 seconds each. Fill each tortilla with 4 ounces of the salmon mix. Divide the cilantro, bell peppers and spinach between the tortillas. Roll into burritos.
These keep very well in the refrigerator and are so convenient for lunch.
Serving Size: 1 wrap
Weight Watchers Points+: 9
Calories 308, Carbs 31g, Fat 8g, Protein 28g
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