Salmon salad wrap is the perfect solution for when you want something healthy, satisfying, and portable without sacrificing flavor or nutrition. This recipe transforms flaky salmon into a creamy, herb-packed salad that’s wrapped in fresh tortillas alongside crisp vegetables and vibrant greens. What makes this wrap so appealing is how it combines the omega-3 rich benefits of salmon with the convenience of handheld eating, making it ideal for lunch boxes, picnics, or quick dinners. The salmon salad mixture can be made with either fresh cooked salmon or quality canned salmon, making this recipe both versatile and budget-friendly. The combination of tender salmon, crunchy vegetables, and a bright, lemony dressing creates a wrap that’s both refreshing and filling. This recipe serves 4 people and proves that healthy eating can be both convenient and delicious.
Ingredients
For the salmon salad:
- 400g cooked salmon fillet, flaked (or 2 cans good quality salmon, drained)
- 3 tablespoons mayonnaise
- 1 tablespoon Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 2 celery stalks, finely diced
- 1 small red onion, finely diced
- 1 tablespoon capers, drained and chopped
- 2 tablespoons fresh dill, chopped
- 1 tablespoon fresh parsley, chopped
- Salt and freshly ground black pepper to taste
For the wrap assembly:
- 4 large flour tortillas or wraps
- 100g mixed salad leaves (rocket, spinach, or lettuce)
- 1 large cucumber, thinly sliced
- 2 medium tomatoes, sliced
- 1 ripe avocado, sliced
- 4 tablespoons cream cheese, softened (optional)
- Fresh lemon juice for avocado
- Extra herbs for garnish
Preparing the Salmon
If using fresh salmon, cook it by your preferred method. Baking at 200°C for 12-15 minutes or pan-searing for 4-5 minutes per side works well. The salmon should flake easily when done and have an internal temperature of 63°C.
Allow the cooked salmon to cool completely, then remove any skin and bones. Flake the salmon into bite-sized pieces, keeping some chunks slightly larger for texture.
If using canned salmon, drain it thoroughly and remove any skin or bones. The quality of canned salmon varies significantly, so choose the best you can afford for the most flavorful results.
Pat the salmon dry with paper towels to remove any excess moisture, which helps prevent the wraps from becoming soggy.
Creating the Salmon Salad
In a large mixing bowl, combine the mayonnaise, Greek yogurt, lemon juice, and Dijon mustard. The Greek yogurt adds protein and tang while reducing the amount of mayonnaise needed.
Whisk the dressing ingredients until smooth and well combined. The mixture should be creamy with a bright, tangy flavor that will complement the salmon perfectly.
Add the flaked salmon to the bowl and gently fold it into the dressing, being careful not to break up the pieces too much. You want to maintain some texture in the salad.
Adding Vegetables and Herbs
Fold in the finely diced celery and red onion. The celery adds crucial crunch and freshness, while the red onion provides a mild bite that complements the rich salmon.
Add the chopped capers, which contribute a briny pop of flavor that enhances the overall taste profile. If you’re not a fan of capers, you can substitute with finely chopped pickles.
Gently mix in the fresh dill and parsley. These herbs add brightness and authentic flavors that pair beautifully with salmon. Fresh herbs make a significant difference in this recipe, so avoid dried substitutes if possible.
Season the salmon salad with salt and pepper to taste. Remember that salmon and capers are naturally salty, so taste before adding too much salt.
Preparing the Wrap Components
Wash and thoroughly dry the salad leaves. Excess water will make your wraps soggy, so use a salad spinner or pat them dry with paper towels.
Slice the cucumber into thin rounds or strips. If you prefer, you can peel the cucumber, though the skin adds color and nutrients.
Cut the tomatoes into slices, removing any excess seeds and juice. Place the sliced tomatoes on paper towels and lightly salt them, then let them drain for 10 minutes to prevent soggy wraps.
Assembling the Wraps
Lay the tortillas flat on a clean work surface. If desired, spread a thin layer of softened cream cheese on each tortilla, leaving a 2cm border around the edges. This creates a barrier that helps prevent sogginess.
Place a handful of mixed salad leaves in the center of each tortilla, slightly below the middle line. The greens provide a fresh base and add important nutrients.
Spoon about a quarter of the salmon salad onto the greens on each wrap. Spread it evenly but don’t overfill, as this will make rolling difficult.
Adding Fresh Elements
Arrange the cucumber slices and drained tomato slices over the salmon salad. These vegetables add crucial crunch and freshness to each bite.
Just before rolling, add the avocado slices and drizzle them with a little lemon juice to prevent browning. The creamy avocado adds richness and healthy fats to the wrap.
Rolling Technique
Starting from the edge closest to you, tightly roll the tortilla over the filling. Tuck in the sides as you roll to create a neat package that won’t fall apart when eating.
Continue rolling firmly but gently until you reach the end. The wrap should be tight enough to hold together but not so tight that the filling squeezes out.
Securing and Serving
Wrap each completed roll tightly in parchment paper or aluminum foil, twisting the ends to seal. This keeps the wraps fresh and makes them easier to handle.
For immediate serving, cut each wrap in half diagonally to showcase the colorful filling. Use a sharp knife and cut with a sawing motion to avoid crushing the wrap.
Presentation and Storage
Arrange the wrapped halves on plates with the cut side up to display the beautiful layers of ingredients. Garnish with extra fresh herbs and serve with lime wedges for additional brightness.
These wraps can be made up to 4 hours ahead and stored in the refrigerator. The flavors actually improve as they meld together, making them perfect for meal prep.
Serving Suggestions and Variations
Serve alongside baked sweet potato chips, fresh fruit, or a simple green salad for a complete meal. The wraps are also delicious with a side of pickles or olives.
For different flavor profiles, try adding sliced red bell peppers, shredded carrots, or sprouts. You can also experiment with different herbs like basil or chives.
Make-Ahead Tips
The salmon salad can be prepared up to 2 days ahead and stored separately in the refrigerator. This makes it easy to quickly assemble wraps when needed.
To prevent soggy wraps, store the components separately and assemble just before eating if making more than 4 hours ahead.
Nutritional Benefits
These salmon salad wraps are packed with high-quality protein, omega-3 fatty acids, and plenty of vegetables. They’re a perfect example of how healthy eating can be both convenient and satisfying.
For a lighter option, serve the salmon salad in lettuce cups instead of tortillas, or use whole wheat wraps for added fiber and nutrients.
