🍛 Indian · Lunch · Easy difficulty · Pescatarian
Heart-Smart Indian Cod Lettuce Wraps
A heart-healthy lettuce wraps with cod, turmeric, cumin and garam masala, Indian flavours and no gluten.
- Prep time
- 12 min
- Cook time
- 8 min
- Total time
- 20 min
- Servings
- 4
- Calories
- 456 kcal
- Protein
- 30 g
- Carbs
- 30 g
- Fat
- 24 g
- Course
- Lunch
About this Indian wrap
Heart-Smart Indian Cod Lettuce Wraps is a Indian lunch built around cod or other white fish fillets. It takes about 20 min from start to finish, 12 minutes of prep and 8 minutes of cooking, and serves 4.
Cooking method: wrap. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.
Good for: heart-healthy, under 25 minutes, high protein.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 500 g cod or other white fish fillets
- 1 head butter lettuce, leaves separated
- 1 cucumber, thinly sliced
- 1 cup spinach, diced
- Seasoning: turmeric, cumin and garam masala
- Sauce: 1 tbsp lemon juice and 2 tbsp olive oil
- 2 tbsp olive oil
- Black pepper and a pinch of salt (optional)
Method
Step 1. Finely chop or mince the cod.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 2. Cook the cod with turmeric, cumin and garam masala in a hot pan for 6 minutes until browned.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 3. Stir in the sauce (1 tbsp lemon juice and 2 tbsp olive oil) and simmer for 1 minute.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 4. Wash and dry the lettuce leaves to use as cups.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 5. Spoon the filling into the leaves and add the cucumber and vegetables.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 6. Garnish with fresh coriander and eat with your hands.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Build flavour with citrus, herbs and spices instead of salt.
Equipment you will need
- Frying pan
- Chopping board
- Clean towel to keep wraps warm
Nutrition per serving
Estimated per serving: 456 kcal, 30 g protein, 30 g carbohydrate and 24 g fat. Roughly 26% of the energy comes from protein, 26% from carbohydrate and 47% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Heart-Smart Indian Cod Lettuce Wraps
Substitutions and variations
- Warm tortillas briefly in a dry pan so they bend without cracking.
- Use large lettuce leaves instead of wraps for a low-carb alternative.
- Pack sauces separately if you are making these to eat later.
Frequently asked questions about Heart-Smart Indian Cod Lettuce Wraps
How long does Heart-Smart Indian Cod Lettuce Wraps take to make?
It takes about 20 min in total: 12 minutes of prep and 8 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 456 kcal, with 30 g protein, 30 g carbohydrate and 24 g fat. These are estimates for the recipe's 4 servings.
Is Heart-Smart Indian Cod Lettuce Wraps gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
It is pescatarian: it contains fish or seafood but no meat or poultry.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Heart-Smart Indian Cod Lettuce Wraps ahead or freeze it?
Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.