Almoço Ómega 3: Wraps de Cavala com Abacate e Vegetais
Lunch & Dinner, Recipes, Salads

Omega 3 Lunch: Mackerel Wraps With Avocado

On a hot day like today, what comes to mind are light, fresh and slightly salty flavors. These mackerel wraps – that in reality came more like “tacos” than wraps because of the shape of my lettuce – fully accomplished the goal!

They are easy to make and I can use whatever I have in the fridge. Or, if I want, I can also put them in my lunch bag and bring them to the office. They have the great advantage of being rich in omega 3, because of the mackerel and avocado, and very low carb, since I used lettuce instead of wheat tortillas.

Today I used two relatively new ingredients in my kitchen: wasabi and sauerkraut (fermented cabbage). The first with the purpose of seasoning the avocado, making it slightly spicy – perfect for a touch of exoticism in this simple dish.

The second because it’s very healthy and also because it brings acidity to the whole dish, avoiding the need for lots of seasoning, which would complicate the logistics!

I did not have much work: I made thin strips of red cabbage and carrot, washed the lettuce and crushed the avocado. Oh, and I opened a can of mackerel fillets!

Almoço Ómega 3: Wraps de Cavala com Abacate e Vegetais

The rest was what I called the “Lego Lunch” on Instagram: put the pieces together and assemble the wraps. Had my lettuce been round, I would have been able to roll it as a wrap.

As it was Romain lettuce, the end product looked more like Mexican tacos. No need for cutlery – I ate them by hand, lucky I was alone …

Almoço Ómega 3: Wraps de Cavala com Abacate e Vegetais

Mackerel Wraps With Avocado And Vegetables

for 1 person

  • 1 can of mackerel fillets in olive oil
  • 4 leaves of lettuce, washed and dried
  • ½ (half) avocado
  • 1 tablespoon of lemon juice
  • 2 tablespoons of sauerkraut
  • 1 shredded carrot (or spiralized)
  • 2 leaves of a small purple cabbage sliced into thin stripes
  • 1 radish, thinly sliced
  • Optional: 1 teaspoon wasabi; if you don’t have any, just use some black pepper.


Begin by preparing the vegetables as indicated above: wash and wipe the lettuce, cabbage, and radish; peel and cut the carrot; cut the cabbage and the radish.

Open the can and drain the mackerel fillets. Split each one into 3 or 4 pieces.

Cut the avocado and crush it with a fork, mixing the wasabi (if you’re using it) and the lemon juice.

Assemble your wraps – or tacos – in this order: on each lettuce leaf put a spoon full of avocado paste, a little sauerkraut, a quarter of the strips of vegetables and pieces of mackerel. Finally, garnish with slices of radish.

Now just roll up (if possible …) and eat!

Obviously, you can make this type of lunch with any canned fish (the skinless and bone-free fillets are ideal) and with any type of vegetable you can cut into strips

… As grain free wraps, you can use cabbage leaves, scalded to make them softer, or lettuce leaves.

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