Tuna Lettuce Wraps

Tuna Lettuce Wraps are a fun and flavourful alternative to a standard salad. Additionally, if you haven’t tried Butter lettuce, it’s a beautiful vehicle to wrap your tuna into a taco shape. You can enjoy these on the side of a dish like a stir-fry, bean salad or fresh fruit. We are not trying to avoid carbs, but instead showcasing another way to enjoy your veggies! Tuna Lettuce Wraps can be a make-ahead appetizer (just assemble before serving) or a creative potluck option.

What’s Butter Lettuce?

Butter Lettuce is in the same family as Boston lettuce and Bibb lettuce. It has beautifully soft, tender, sweet leaves that are round in shape. The loose leaves also easily pluck off to make into these Simple Tuna Lettuce Wraps. Notably, when purchasing Butter Lettuce at the grocery store, you’ll find the roots attached to preserve the freshness. 

Let’s Veggie Boost!

Did you know that only 3 in 10 Canadians get enough fruit and veggies (Dalhousie University’s Agri-Food Analytics Lab Research)? There are many different reasons for why it’s hard to get enough; however, fundamentally, many are uncertain of how many servings they need or even how many they are currently getting.

For adults, the fruit and veggie target is 7 to 10 servings of fruits and vegetables a day. One serving looks like ½ cup cooked veg, 1 cup raw veg, ½ cup of berries or a medium-sized fruit. Be sure to check out the Dietetic Directions Instagram series dedicated to veggie-boosting. Therefore, check out my reel on spacing servings throughout the day and a sample of meals in a day to hit your target. Finally, check out my top fruit and veggies boosting Dietitian tips.

• Serves: 2
• Prep Time: 10 minutes

Ingredients:

• Canned tuna, 106 grams
• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• 3 tbsp grated carrots
• ¼ cup cherry tomatoes, chopped
• ½ coloured pepper, sliced into strips or cubes
• 2 tbsp fresh scallions or green onions, chopped
• Kosher Salt and Fresh Ground pepper to taste
• Butter Leaf lettuce, cleaned

Garnish: Balsamic glaze drizzle

Directions for Tuna Lettuce Wraps:

1. Firstly, in a medium sized bowl, add drained tuna. 
2. Using a fork, break the tuna fillet into small pieces. 
3. Add olive oil, red wine vinegar and chopped veggies. Stir to combine. Next, add a pinch of Kosher Salt and pepper. But be sure to taste here to adjust seasoning to your preference. 
4. Scoop filling into the centre of a leaf of Butter Leaf Lettuce. 
5. Finally, sprinkle green onions on top and drizzle balsamic glaze. 

Tuna Lettuce Wraps

Yield: 2

Prep Time: 10 minutes

Total Time: 10 minutes

These Tuna Lettuce Wraps are a delicious way to enjoy your veggies!

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Ingredients

• Canned tuna, 106 grams
• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• 3 tbsp grated carrots
• ¼ cup tomatoes, chopped
• ½ coloured pepper, sliced into strips or cubes
• 2 tbsp fresh scallions or green onions (LINK), chopped
• Kosher Salt and Fresh Ground pepper to taste
• Butter Leaf lettuce, cleaned
• Garnish: Balsamic glaze drizzle

Instructions

1. Firstly, in a medium sized bowl, add drained tuna.
   Using a fork, break the tuna fillet into small pieces.
2. Add olive oil, red wine vinegar and chopped veggies. Stir to combine. Next, add a pinch of Kosher Salt and pepper. But be sure to taste here to adjust seasoning to your preference.
3. Scoop filling into the centre of a leaf of Butter Leaf Lettuce.
   Finally, sprinkle green onions on top and drizzle balsamic glaze.