Canned Sardine and Tomato Wrap

Name: Canned Sardine and Tomato Wrap
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 3½ oz (100 g) canned sardines in olive oil, drained and patted dry; 2 whole large flour tortillas (10-inch/25 cm); 2 cups (100 g) romaine lettuce leaves, rinsed, dried, and torn into bite-sized pieces; 2 whole (240 g) ripe plum tomatoes, halved lengthwise, seeded, and thinly sliced; ¼ whole (50 g) red onion, thinly sliced into half-moons; 1½ tbsp (22 ml) extra-virgin olive oil; ½ whole (1 half) fresh lemon; to taste sea salt; to taste freshly cracked black pepper

From the MyKitchenBank Kitchen

A fresh, bright Portuguese-style wrap built on a soft tortilla with briny canned sardines, ripe tomatoes, crisp lettuce, and aromatic red onion, finished with a gentle drizzle of good olive oil and a squeeze of lemon. Quick to assemble, satisfying, and perfect for lunch or a light dinner.

Prep: 10 min
Cook: —
Total: 10 min
Makes: 2 wraps

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Steps

Before you start

Drain the canned sardines and gently pat dry with paper towels
Slice all vegetables while still cold from the fridge
Lay out both wraps on a clean work surface

1
Arrange the base layers
- Lay one tortilla on your work surface.
- Layer half of the torn romaine lettuce down the center of the tortilla, leaving a 2-inch (5 cm) border at the top and bottom.
- Top with half of the sliced tomatoes, allowing them to overlap slightly.
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Ready when: Layers are evenly distributed across the tortilla
Tip: Keep lettuce and tomatoes in the center so they don't create a soggy edge that tears when you roll
2
Add sardines and onion
- Distribute half of the drained sardine fillets over the tomatoes, breaking them into 2- to 3-inch (5–8 cm) pieces if needed.
- Scatter half of the sliced red onion over the top, scattering it evenly so you get a little bit in each bite.
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Ready when: All filling components are distributed and visible
Tip: Sardine fillets are delicate; keep them in large pieces rather than crumbling them to maintain texture
3
Season and drizzle
- Season the wrap lightly with sea salt and a crack of black pepper.
- Drizzle about ¾ tablespoon (11 ml) of extra-virgin olive oil over the filling, then squeeze a squeeze of fresh lemon juice over everything.
- Repeat with the second tortilla and remaining filling.
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Ready when: All wraps are seasoned and glistening lightly with oil
Tip: Use your best olive oil here—its flavor shines against the briny sardines and tart tomato
4
Roll and serve
- Starting from one long side, roll the tortilla tightly around the filling, tucking in the sides as you go to contain any loose ingredients.
- Place seam-side down on a plate.
- Cut in half diagonally if desired.
- Serve immediately while the wrap is still fresh and the lettuce is crisp.
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Ready when: Wrap is rolled snugly with no loose edges and seam is sealed underneath
Tip: Roll firmly but not so tightly that you squeeze the filling out the ends. The tortilla should wrap around the filling in a smooth spiral

Good to know

Tips

Pat the canned sardines very dry before assembling to prevent excess oil from making the wrap soggy.
Seed the tomatoes by halving them lengthwise and gently scooping out the watery center with your thumb—this reduces excess moisture that weakens the tortilla.
For a Mediterranean twist, add a small handful of fresh herbs like parsley or cilantro between the lettuce and tomato.
If you prefer less raw red onion bite, soak the sliced onion in a bowl of ice water for 5 minutes before draining and using; this mellows its sharpness.

Storage & reheating

Best served fresh. If preparing ahead, assemble the wrap only when ready to eat; store components (sardines, lettuce, tomato, onion) separately in the fridge in airtight containers for up to 2 days, and assemble just before serving to prevent the tortilla from becoming soggy.

Substitutions

large flour tortillas (10-inch/25 cm) → Whole-wheat tortillas or spinach tortillas. Adds a nutty or earthy flavor; whole-wheat wraps hold up slightly better to moist fillings
romaine lettuce leaves → Arugula or mixed baby greens. Arugula brings a peppery bite that complements the sardines beautifully; use the same weight
canned sardines in olive oil → Canned mackerel or smoked trout. Mackerel is oilier and stronger; smoked trout is milder. Adjust salt accordingly
extra-virgin olive oil → Garlic-infused olive oil or a drizzle of aged balsamic vinegar. Garlic oil adds depth; balsamic adds sweetness. Use the same volume