Indian Spiced Lentil & Fish Tikka Wraps

Illustration generated by AI. So is the recipe, then checked by MealPrep's allergen, diet and nutrition rules.

Indian · 40 min · Fish · pescatarian, high-protein

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Ingredients

• 1/2 lb firm white fish fillets (such as cod or tilapia)
• 1/2 cup red lentils
• 2 garlic cloves
• 1-inch piece ginger root
• 1 tbsp tomato paste
• 1/4 cup yogurt (plain, full-fat)
• 2 large whole wheat wraps
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• 1/4 tsp turmeric powder
• 1/4 tsp paprika
• 1 tbsp cilantro leaves
• 1 tbsp olive oil

Method (tap to check — screen stays awake)

1. Start by rinsing the lentils thoroughly. Cook the lentils in boiling water for about 20 minutes until tender, then drain and set aside.
2. Meanwhile, prepare the fish: cut into bite-sized pieces. In a bowl, mix half of the yogurt with cumin, coriander, turmeric, paprika, minced garlic, grated ginger, salt, and pepper to create a marinade. Coat the fish pieces with the marinade and let sit for 10 minutes.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the marinated fish and cook for 5-7 minutes until cooked through. Remove and set aside.
4. In the same skillet, add the remaining olive oil and sauté the remaining garlic and ginger until fragrant, about 1 minute. Add the cooked lentils and tomato paste, stirring well to combine, cook for 5 minutes to meld flavors.
5. Warm the wraps in the oven or microwave. Spread a spoonful of the lentil mixture on each wrap, top with cooked fish, and a dollop of the remaining yogurt. Garnish with chopped cilantro.
6. Roll up the wraps tightly. Serve warm, garnished with additional cilantro if desired.

Auto-generated recipe; nutrition figures are estimates. Verify allergens on every ingredient label before cooking.

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