Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
489
Calories
33g
Protein
23g
Fat
38g
Carbs
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Tortilla | 1 medium flour (45g) | 140 |
| Egg | 1 large egg (50g) | 78 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Romaine Lettuce | 1 cup shredded (36g) | 5 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 can (120 g drained weight) light flaked tuna in water, drained
- 15 mL (1 tbsp) mayonnaise
- 5 mL (1 tsp) yellow mustard
- 5 mL (1 tsp) lemon juice
- 1 celery stalk, finely chopped
- 60 mL (¼ cup) green pepper, finely chopped
- 2 mL (½ tsp) black pepper
- 2 leaves romaine lettuce, washed and dried
- 2 whole grain tortillas
Directions
1
In a medium bowl, use a fork to combine tuna, mayonnaise, mustard and lemon.
2
Add celery, green pepper and black pepper to the tuna mixture and mix until well distributed.
3
Place 1 lettuce leaf on each tortilla.
4
Scoop half of the tuna mixture onto each wrap and roll up.
By Health Canada ·
Recipe sourced from
food_guide_canada