In the vein of once again trying to make recipes that are heart healthy and still quite tasty, I give you lettuce wraps. I know it sounds boring but wait till you taste them. I also am trying to get my son to branch out and eat more fish. Though I know he doesn't like rubs, you can go heavy on this one or light. In the pictures I went heavy but I should have shown the one I made for the boy, it was very light with the rub. Now, this is really good also with melted butter and garlic to finish the recipe but since it is "heart healthy, I have left it out. You can, when it comes out of the oven, melt a half tablespoon of butter, a squeeze of lemon and a quarter teaspoon of fresh garlic and pour this over the filets before you tear them up. I have put in the option for salt at the end of the recipe but once you put the salsa over this and wrap it in the lettuce, you will never miss the salt. You get some heat from the rub and the salsa but also a sweetness from the mango and the avocado adds the creaminess. If you add another vegetable on the side, you have a complete meal. I just want to say that you don't have to stick with Cod, just about any fish will do. I choose cod because for the simple fact my son will eat it. He will also eat Swai, Tilapia and Salmon. Another word here too, you don't have to use a rub (though it is quite tasty), you can always just sprinkle on some of the ingredients such as the chili powder and garlic.
- 2 Cod Fillets
- 2 limes, juiced
- 2 TBSP Olive or Coconut Oil
- Lettuce (for wrapping-Green Leaf, Red Leaf, Bibb or Endive)
- 1/2 Avocado, sliced
1 cup thin sliced Red Cabbage, diced
1 Mango, diced
2 TBSP Cilantro, diced
2 TBSP Red Onion, diced
4 oz Cherry Tomatoes, diced
1 1/2 tsp Jalapeño, diced
- 1 tsp Paprika
- 2 tsp dried Parsley
- 3/4 tsp dried Oregano
- 2 tsp Garlic powder
- 1/2 tsp Cumin
- 1 tsp Pepper
- 1 1/2 tsp Chili powder
- 1/2 tsp dried Sweet Basil
Wash and pat dry the fillets, lightly rub with the oil and use the juice of one lime for both fillets. Lightly rub the fillets with the rub.
Let sit for a minimum of 30 minutes
Preheat oven to 450 F (230 C or Gas Mark 8)
Dice up the vegi's and fruit (make it small) for the salsa (can be made a day ahead)
Wash the lettuce and tear it into taco sized pieces
Prep a cookie sheet. I lined my with parchment paper and lightly sprayed with coconut oil.
Bake for 12-15 minutes.
Using a fork, break up the fish. Add some to a strip of the lettuce, top with salsa and avocado, roll and enjoy.
I hope you enjoyed this recipe. If you did, leave a comment below. I also have a YouTube channel where I feature many of my recipes. If you would like to check it out, click on this link: Bristlee One
Thank you for stopping by and remember, enjoy life.
It's the one you have,
Nutritional information obtained using Caloriecount.com. Based on a 4 oz Cod fillet per person and no salsa. Calories can be reduced by omitting the avocado.