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  • Writer's pictureJo

Fish Lettuce Cups and Kumara Wedges

We love this recipe as a family, the crumbed fish and fresh and lite salad really makes it, not to mention the exciting new sauce I found at the supermarket today too!

Healthy, lite and fresh family dinner
Fish lettuce cups & kumara wedges

The kids like the 'choosing plate/buffet style' options, giving them the power to choose what they eat which tends to result in fewer dinner-time battles!

You could just serve salad, fish and chips, but fancying it up a bit with next to no extra effort makes it even more enticing especially for the kids.

To keep it simple turn on your oven and bake the wedges and fish all at once.

For the wedges, I like to use Red kumara, less carby than regular oven fries or potatoes (although the kids haven't really taken to kumara wedges so they get oven fries sometimes).

Peel the kumara and slice it into chips, and toss in a generous pour of olive oil on your baking tray. Bake for 20- 30 minutes, depending on their thickness and your desired crispiness.

Choose your fish...mine already come crumbed and baked in the oven for recommended cooking time. They a raw and frozen and are cooked for 30 minutes. Be sure to turn your fish and wedges at least once during cooking.

For the salad

As you pull your iceberg lettuce apart and wash it, try to keep the leaves intact so you can use them as the wraps. Lay them out individually, (double or triple-layered for extra security of keeping the wrap together when eaten) place grated carrot, sliced red onion, and grated cheese on top plus any other desired ingredients. Lastly, place your cooked fish on top and a squirt of sauce of your choosing. I discovered Culleys Pickle Mustard at the supermarket today and it went beautifully with these!

Wrap the lettuce around the filling and enjoy, it has the potential to be messy...but it's a little bit fun and it's healthy so it's worth it!

Have you tried the Culleys sauces? They are a great low-sugar/carb option and have some pretty exciting flavours! (Only promoting cause we love them, no affiliation at all).

This is a great recipe if you are really striving for healthy living right now, a great and exciting family recipe and even suitable for during pregnancy (be sure to wash your salad ingredients well) and postnatal recovery with lots of sources of fibre, vitamins and minerals to support changes/recovery your body is going through. As a low carb meal it is a fantastic option for weight management, pregnancy and postnatal recovery as it helps keep your blood sugars stable, reducing insulin spikes and sugar cravings.

Let's get into it, here's your ingredient list and directions.


Include everything your reader needs to make this recipe perfectly, with measurements, optional additions, or alternatives. For example:

  • 1 medium red kumara or oven fries

  • Olive oil approx 2 tablespoons

  • 1/2 iceberg lettuce

  • 1/4 red onion

  • 1-2 grated carrots

  • 1 cup grated cheese

  • 8-10 medium fillets of fish (I used raw frozen crumbed hoki from our local produce shop)

  • Culleys Pickle Mustard dressing

  • Salt and Pepper

  • Any other salad ingredients you want to add


Your first step should focus on prep. E.g., Preheat to 375°F and line 2 baking sheets with parchment paper.

  1. Heat your oven to 180 degrees celsius and line 1 or 2 baking trays with baking paper.

  2. Peel and chop your red kumara into chips, coat with olive oil, and place on the tray and in the oven.

  3. Place fish on a baking tray (prepare as per instructions or desired) and bake in the oven also.

  4. Prepare salad ingredients, try to keep the lettuce leave whole when breaking up lettuce and washing it. Lay out lettuce leaves in single, double or triple layers as desired and top with other diced and grated salad ingredients.

  5. Once your fish is cooked, place on top of salad cups, add dressing and seasoning as desired.

  6. Wrap your lettuce leaves up around your fish pieces and enjoy!

  7. Serve your wedges on the side also.

Be sure to leave us a comment when you try this recipe, let us know what you thought and what extra salad options you used. You can also leave us a pic like we have too!

A delicious and nutritious fish lettuce cup full of healthy ingredients. A great option for a light and easy family meal. A great meal for during pregnancy and postnatal recovery, full of fibre, healthy fats, vitamins and minerals.
Fish Lettuce cup

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