Mediterranean Quick Salmon Veggie Wraps with Ginger-Chili Sauce
A light, fresh Mediterranean-style wrap filled with flaky baked salmon, crunchy veggies, fresh herbs, and a bright ginger–chili sauce (with a non-spicy option). Ready in under 20 minutes and perfect for a healthy meal.
⏱ Total Time
Prep: 10 minutes
Cook: 8–10 minutes
Total: 20 minutes
Ingredients
For the Salmon
250–300g salmon fillet
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder
½ tsp paprika (optional, mild)
Juice of ½ lemon
For the Veggie Filling
1 cup shredded lettuce or baby spinach
½ cup thin-sliced cucumber
½ cup thin-sliced carrots
¼ cup red onions (optional)
¼ cup cherry tomatoes, halved
2 tbsp chopped fresh parsley or mint
Ginger-Chili Sauce (mild Mediterranean-friendly)
2 tbsp Greek yogurt
1 tbsp olive oil
1 tsp grated fresh ginger
½ tsp honey
¼–½ tsp mild chili flakes (optional—use less for non-spicy)
1 tsp lemon juice
Pinch of salt
For Assembling
2 large whole-wheat or multigrain tortillas
Extra lemon wedges
Instructions
1. Cook the Salmon
1. Pat the salmon dry.
2. Rub with olive oil, salt, pepper, garlic powder, paprika, and lemon juice.
3. Cook using one of these quick methods:
- Air fryer: 180°C for 7–8 minutes
- Stovetop: Pan-sear 3–4 min per side
- Oven: 200°C for 10–12 minutes
4. Flake the cooked salmon with a fork.
2. Make the Ginger-Chili Sauce
In a small bowl, whisk:
- Greek yogurt
- Olive oil
- Ginger
- Honey
- Chili flakes (or skip for non-spicy)
- Lemon
- Salt
Taste and adjust sweetness, ginger, or chili.
3. Build the Wraps
1. Warm the tortillas for 10–15 seconds.
2. Spread 1–2 tbsp sauce on each wrap.
3. Add lettuce/spinach, carrots, cucumbers, onions, tomatoes, and herbs.
4. Add the salmon chunks on top.
5. Drizzle more sauce.
6. Roll tightly into a wrap.
Notes & Tips
Use canned salmon to save time—just mix with salt, lemon, and olive oil.
For extra Mediterranean flavor: add olives or crumbled feta.
For a warm wrap: after rolling, lightly toast on a dry pan for 1 minute each side.
Make it non-spicy: use zero chili, increase lemon and honey for balance.
Nutritional Information
Calories: 380–420
Protein: 32–35g
Carbs: 32–35g
Fat: 15–18g
Fiber: 4–6g