Strengthening Protein Dish

High Protein Smoked Salmon Wraps

4.923075
Average: 4.9 (13 votes)
(13 votes)
High Protein Smoked Salmon Wraps

High Protein Smoked Salmon Wraps - Protein-rich start to the day. Photo: Beeke Hedder

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
437
calories
Calories

Healthy, because

Even smarter

Nutritional values

The spinach contained in the High Protein Wraps with smoked salmon is a great source of iron and promotes blood formation. In addition, existing antioxidants protect against free radicals, which otherwise accelerate the aging process and can also cause diseases. In the case of salmon, its content of omega-3 fatty acids is particularly noteworthy. These not only protect against vasoconstriction and high cholesterol levels, but they also stimulate the breakdown of fat in the body.

If you want to prepare the High Protein Wraps with smoked salmon as a vegetarian dish, mashed chickpeas or vegan sour cream are also suitable toppings instead of fish. Both are valuable sources of protein and are in no way inferior to smoked salmon in this respect.

1 serving contains
(Percentage of daily recommendation)
Calorie437 cal.(21 %)
Protein30 g(31 %)
Fat24 g(21 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D4.2 μg(21 %)
Vitamin E3.2 mg(27 %)
Vitamin K43.1 μg(72 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin10.2 mg(85 %)
Vitamin B₆0.4 mg(29 %)
Folate93 μg(31 %)
Pantothenic acid1.4 mg(23 %)
Biotin18 μg(40 %)
Vitamin B₁₂3.6 μg(120 %)
Vitamin C5 mg(5 %)
Potassium525 mg(13 %)
Calcium445 mg(45 %)
Magnesium70 mg(23 %)
Iron2.8 mg(19 %)
Iodine15 μg(8 %)
Zinc3.5 mg(44 %)
Saturated fatty acids11.1 g
Uric acid47 mg
Cholesterol276 mg
Complete sugar2 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 eggs (M)
10 ozs Baby spinach (4 handfuls)
4 Whole Grain Tortilla
4 slices Gouda (4 ounces)
4 slices Smoked salmon (3 ounces)
salt
peppers
How healthy are the main ingredients?
Goudasalt
Preparation

Kitchen utensils

1 Non-stick pan or a contact grill

Preparation steps

1.

Rinse eggs, place in boiling water, and cook for about 8 minutes. Drain eggs, rinse with cold water, remove shells, and cut into slices.

2.

Meanwhile, wash spinach and spin dry. Cut tortilla patties on one side to the middle.

3.

Top each quarter of the wrap with Gouda, smoked salmon, baby spinach and egg. Add salt and pepper to taste over the wrap and fold up quarters one at a time.

4.

Toast tortilla patties in pan without fat for about 1 to 2 minutes on each side. Meanwhile, turn occasionally until cheese begins to melt. If you use a contact grill, fold it up, close it and let the wrap grill for about 5 minutes.

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