Make lunch easier with this salmon and cucumber wraps recipe

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Pack your lunch with omega 3 fatty acids with a helping of salmon and some crunch veggies...

Salmon and Cucumber wraps
These wraps are ideal for a quick lunch or supper - and perfect for lunchboxes. Prepare some extra salad to boost your vegetable intake and get your 5 a day. Salmon is a great source of essential fatty acids.

Salmon and cucumber wraps recipe



INGREDIENTS

  • 1 can red or pink salmon drained
  • 100g lower fat soft cheese
  • ¼ cucumber finely chopped
  • 4 soft wholewheat flour tortillas
  • 1 handful lettuce leaves shredded
  • 3 pinches watercress
  • ½ lemon juice only
  • 1 pinch ground black pepper

METHOD

Tip the salmon into a bowl and mash with a fork. Add the reduced fat soft cheese and cucumber and mix together, seasoning with a little black pepper.

Lay the tortillas on a work surface and spread the salmon mixture over them. Top with shredded lettuce and watercress, sprinkle with lemon juice (if using), then roll up. Slice in half and serve with extra salad, or wrap in cling film and keep chilled to eat later.

Tip 1: Wholewheat flour tortillas will provide extra fibre,but look out for seeded and flavoured wraps too.

Tip 2: The softened bones in canned salmon are edible. They are a useful source of calcium - essential for
healthy bones and the development of your baby.

Tip 3: Instead of salmon, substitute tuna canned in water.


PREP TIME

10 mins

Remember that you should limit the amount of some types of fish that you eat while you are pregnant. Tune should be limited to no more than four medium sized (about 140g when drained) cans per week. You should also eat no more than two portions of oily fish each week. Oily fish includes tuna (fresh, not tinned), salmon, mackerel, sardines and trout.

Nutritional information:
Per adult portion (i.e. ¼ recipe)
217kcal/908kJ
15g protein
29g carbohydrate of which 5g sugars
6g fat of which 2g saturates
1g fibre
427mg sodium equivalent to 1g salt

For more recipe ideas head over to www.nhs.uk/Change4Life

For more information on pregnancy health and advice go to www.nhs.uk/Start4Life
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