Fish makes an excellent summer meal because it is light, yet satisfying. We know you want to get more use from your grill so BBQ your fish to make these tasty and colorful wraps. You can use cod, sole, or flounder or try all three, if you prefer. This recipe makes four servings, each with just 254 calories and four grams of fat.
• 1 pound of frozen or fresh skinless sole, cod, or flounder fillets
• 4 whole-grain flour tortillas
• 2 cups fresh baby spinach
• ¾ cup pineapple or mango, chopped
• ¾ cup seeded tomato, chopped
• 2 tablespoons fresh cilantro, snipped
• 1 tablespoon lime juice
• 1 tablespoon fresh jalapeno chile pepper, chopped and seeded
• 1 ½ teaspoons Jamaican jerk seasoning
• Paper towels
• Cooking spray
• Cutting knife
• Medium bowl
Step 1: If you are using frozen fish, allow it to thaw. Rinse the fillets and dry them by patting with paper towels.
Step 2: Sprinkle the seasoning on both sides of the fillets and use your fingers to rub it into the fish. Measure the thickness of each fillet.
Step 3: Use the cooking spray to grease the grill rack. Adjust grill temperature to medium.
Step 4: Place the tortillas on the rack and grill them until grill marks appear on the bottoms, approximately 1 minute. Remove the tortillas from the grill and set them aside.
Step 5: Put the fish on the rack and grill for between 4 and 6 minutes for each ½-inch of thickness or until a fork test causes fish to flake easily. Turn each fillet once halfway through the grilling time. Remove fillets from the grill and flake the fish coarsely.
Step 6: Toss the spinach, pineapple or mango, tomato, lime juice, chile pepper, and cilantro in the bowl.
Step 7: Assemble the wraps by placing the tortillas on a flat surface so the sides with the grill marks face this surface. Add some spinach mixture and a serving of flaked fish to each tortilla.
Step 8: Roll the tortilla up so the filling is enclosed. Cut each tortilla in half with the knife prior to serving.
Chile pepper tip: The oils of this pepper can burn eyes and skin so wearing rubber or plastic gloves when working with the pepper is recommended. If the pepper comes in contact with your bare hands, use warm water and soap to wash your nails and hands.