Discovered by my mother years ago, this tuna lettuce wrap became a favorite for my younger daughter when she was growing up. I’ve adapted the simple recipe over time to make it my own. While I’ve moved to a plant-based diet and haven’t found a tuna substitute, for non-vegans, it’s a must-try – satisfying and delicious.
A Family-Favorite Recipe
I can’t recall when my mother first made this recipe, but it predates my college years. Since then, I’ve been using her recipe with my own touch to whip up this simple and tasty dish for friends and family. It’s been a hit with everyone who’s tried it.
Back when my daughters were growing up, we had a blast with it. Opting for romaine lettuce due to its size and boat-like shape – perfect for holding steamed rice and tuna filling. So, we would often turn it into a friendly competition, seeing who could make the biggest tuna lettuce wrap.
Surprisingly, my younger daughter, around 8 or 9 at the time, always emerged as the champ, devouring three or four of those tuna wrap boats in one go. It was amusing to witness someone so tiny relishing so much food. Those moments made this dish a fun family experience.
A Simple and Quick Versatile Meal Solution
This recipe is quick and simple. It takes only 10-15 minutes once you’re familiar with the process, especially if you have pre-cooked steamed rice on hand. It’s also convenient for busy individuals and can be prepared ahead of time, and the dish holds up well as leftovers.
For an even heartier meal, pair it with Korean soybean paste soup. The soup complements the Tuna Lettuce Wrap, making it a satisfying combination. Additionally, consider adding radish kimchi to the wrap for a tangy and spicy kick. The dish is also highly versatile, allowing you to customize it with your preferred additions. Therefore, it’s a practical and adaptable choice for those looking for a delicious and time-efficient meal.
For the canned tuna, I suggest opting for the Korean Dongwon brand, available in water or oil. Both variations work well, but if you’re health-conscious, the one in water might be a preferable choice. I experimented with canned tuna from American grocery stores, but it doesn’t yield the same texture and taste. For an authentic experience, I recommend getting it from a Korean market if available nearby or from Amazon.
Health Benefits of Tuna Lettuce Wrap
This Tuna Lettuce Wrap is a well-rounded and health-conscious dish. Despite being low in calories, it offers essential nutrients, making it a tasty and balanced meal option. Here are the health benefits of the ingredients:
1. Canned Tuna
Canned tuna in the Tuna Lettuce Wrap is a great source of high-quality protein, supporting muscle development. Additionally, it contains omega-3 fatty acids that promote heart health and may reduce inflammation, contributing to overall well-being.
2. Korean Red Pepper Flakes
TextRed pepper flakes contain capsaicin, boosting metabolism for those managing weight. Additionally, they bring vitamins A and C, supporting immune function and overall health.
3. Green Onions
With low calories and rich in antioxidants, green onions offer a nutritious addition. Furthermore, they provide vitamins K and C, promoting bone health and supporting the immune system.
4. Minced Garlic
Garlic is renowned for its anti-inflammatory and antioxidant properties. Not only does it support heart health, but it may also have immune-boosting effects, making it a flavorful and beneficial component of the dish.
5. Lettuce (Romaine or Butter)
Lettuce (Romaine or Butter) is low in calories and boasts high water content, aiding hydration. Additionally, it’s rich in vitamins A and K, promoting eye and bone health for a nutritious and refreshing element to the dish.
Tuna Lettuce Wrap Recipe
Ingredients
- 1 cup steamed white or brown rice
- 1 can (5.29 oz) canned Tuna in water or oil
- 1-2 Tbsp Korean red pepper flakes
- 1 green onion, finely chopped
- 1 minced garlic
- 1/2 tbsp sesame oil
- 5-6 leaves of romaine or butter lettuce
- 2 additional cloves of garlic, thinly sliced for adding to the wrap (optional)
- 1 large jalapeno pepper, chopped (optional)
For the sauce:
- 1/2 Tbsp Korean Soybean paste
- 1/4 Tbsp Korean Red Pepper paste
Instructions
1. Start by cooking the steamed rice.
2. While the rice is cooking, wash the romaine lettuce thoroughly. Then, shake off excess water and set it aside.
3. In a mixing bowl, combine the canned tuna (with oil), chopped green onion, red pepper flakes, minced garlic, and sesame oil. Mix well to achieve a vibrant red color. Then, gradually add more red pepper flakes as needed.
4. For the sauce, combine the Korean Soybean paste and Korean Red Pepper paste and mix well. Then, set aside.
5. If you like, feel free to use fresh sliced garlic and jalapeño as toppings, either individually or together.
6. Moving on to assembly, take a romaine lettuce leaf. Then, add a spoonful of steamed rice, 1 Tbsp of the tuna mix, 1/2 tsp of sauce, and fresh garlic and jalapeño pieces if using.
7. Now, you can either fold the lettuce to cover the stuffing or enjoy it boat style, just like my daughter did. Your Tuna Lettuce Wrap is ready to be enjoyed.
While writing this recipe, memories of my daughter enjoying her Tuna Lettuce Wrap boat flood back, and it brings a smile to my face as I recall the fun we had eating it. I hope you and your family can have as much fun as we did.
