Fresh Tuna Avocado Egg Wrap with Spinach (Print version)
Seared fresh tuna, creamy avocado, sliced egg, and baby spinach rolled into a bright, protein-rich wrap.
# Ingredients:
For the wrap
01 -
1 large whole wheat tortilla, 10 inches (25 cm)
02 -
2 cups (60 g) baby spinach, washed and dried
03 -
1 hard-boiled egg, peeled and sliced
For the tuna
04 -
6 oz (170 g) fresh tuna steak, about 1 inch thick
05 -
1 teaspoon olive oil
06 -
1/4 teaspoon kosher salt
07 -
1/8 teaspoon black pepper
For the avocado spread
08 -
1/2 ripe avocado, diced
09 -
1 tablespoon (15 ml) fresh lemon juice
10 -
1 teaspoon Dijon mustard
11 -
1 teaspoon olive oil
12 -
Pinch of kosher salt
13 -
Pinch of black pepper
14 -
Optional: 1 teaspoon chopped fresh dill or parsley
# Instructions:
01 -
Place the egg in a small saucepan and cover with water. Bring to a boil, turn off the heat, cover, and let stand for 10 minutes. Cool in ice water, peel, and slice.
02 -
Pat the tuna very dry. Rub with 1 teaspoon olive oil and season both sides with salt and pepper.
03 -
Heat a small skillet over medium-high heat. Sear the tuna for 1-2 minutes per side for a pink center, or slightly longer for fully cooked tuna. Rest for 3 minutes, then slice across the grain.
04 -
In a bowl, mash the avocado with lemon juice, Dijon, olive oil, salt, pepper, and herbs if using. Keep it slightly chunky.
05 -
Warm the tortilla briefly so it is flexible. Lay spinach down the center, spread the avocado mixture over it, then top with tuna slices and sliced egg.
06 -
Fold in the sides, roll tightly from the bottom, and place seam-side down. Slice in half and serve right away.
# Good to know:
01 -
Best eaten fresh after rolling.
02 -
Use sushi-grade tuna only if you plan to leave the center rare.
03 -
Canned tuna can be substituted for a no-cook version.