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Quick And Easy Mediterranean Wraps

This shop featuring the recipe for Mediterreanean wraps has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #Swapyourburger #CollectiveBias
Mediterranean Wraps - a quick and easy weeknight dinner recipe with homemade tahini. Grilled pollock burgers add protein to this tasty meal for a healthy alternative.

My daughter may only be 10, but she’s the eater in our house. I swear every other word coming from her mouth is, “I’m hungry!”

She even has a special voice she uses when  she’s particularly hungry (and cranky). Needless to say, I constantly search for quick to eat, delicious, healthy foods. Her new favorite is these Mediterranean wraps I’ve been whipping up.

Whenever we go to Costco, she wants to sample everything. When they sampled  Trident Seafoods® Wild Alaskan Pollock Burgers recently, she begged for them. Begged.

She’s been coming home from Girl Scout Twilight Camp every night starving even though they feed her dinner and a snack. The first night, I just pan fried a pollock burger. She happily devoured it. After that, I knew what to expect and had a Mediterranean wrap waiting for her each night at 8:10. She’s in heaven.

Fortunately, everyone else in the family loves the pollock burger in the Mediterranan wraps, too. It’s a great weeknight dinner I can whip up quickly yet still have it look somewhat fancy.

These would be great with salmon burgers or other precooked fish you can find in the freezer section. The pollock is great though because it doesn’t overpower the other flavors in the wrap.

They’re a great alternative to traditional beef burgers with 178% less fat, 94% fewer calories, and 25% less cholesterol, too. It takes less than 10 minutes for the frozen pollock burger to cook either on the grill or stove, which means my daughter’s hungry voice goes away more quickly!

We’ve enjoyed these mild fish (similar to cod) burgers in the traditional sense on a bun like a hamburger, but these are so fun and versatile that we change up how we eat them regularly.

The Mediterranean wraps are still a fan favorite, however. I love that they have so many healthy ingredients in them from the tomatoes to the cucumber and parsley to the pollock, while everyone else loves that they taste great.

It’s a win all around. I serve it with my favorite kale salad recipe (Little Miss begs for that, too) and some fresh cherries, and I’ve got summer on a plate.

Gorgeous Mediterranean wraps with pollock

Of course, Mediterranean wraps require tahini for that extra oomph. Store-bought tahini is expensive, and I never seem to use it all. Homemade tahini? So much better, and it’s incredibly simple to make.

You know I have to share a bonus tahini recipe and not just the recipe for the Mediterranean wraps, right?

How to Make Homemade Tahini

This is seriously simple. You can find sesame seeds in your grocery store. Look for the light colored ones – those are hulled and provide a less bitter flavor than the whole sesame seeds. In ten minutes, you’ll have your own homemade tahini. I bet you’ll never buy it again!

Place your sesame seeds into a heavy saucepan, and turn the heat to medium. Watch your sesame seeds and stir them constantly.

While I may or may not often walk away from the stove to accomplish other tasks, this is one time when you have to keep a close eye on them. In 2-3 minutes, the sesame seeds start to gain a touch of color. That’s all you want.

My first batch, I walked away to slice my cucumber (oops) and looked at the stove to find that they’d already turned golden. Needless to say, I had to toss that batch out. Trust me, it doesn’t taste the same.

Toast sesame seeds for tahini

Once your seeds are lightly toasted, bringing out the nutty flavor and releasing the oils, place them in the bowl of your food processor. Blend for one to two minutes, until the seeds are a crumbly paste.

Create crumbly paste with sesame seeds

Add the oil, and blend again until smooth. Scrape down the sides as necessary. Add salt and blend again. Store the tahini in a small glass jar in the fridge for up to a month.

Homemade tahini

Mediterranean Wraps with Pollock Burgers

Feel free to switch in and out your favorite flavors. We love cucumber, tomato, parsley, couscous, feta, and of course the pollock burgers.

Because these are wraps, make sure your tortilla wraps are the medium or larger size. The small don’t work well. I like choosing spinach wraps to give extra color, too!

Ingredients for Mediterranean wraps

Bring 3/4 cups of water water to a boil, then add the couscous and cook at a simmer for 7-8 minutes. While this is cooking, grill your pollock burgers. You want the heat relatively low, just 350 or so degrees. Grill 4-5 minutes per side, and they’re done.

Grill pollock burgers

While this is cooking, chop your cucumber and tomatoes. I used these gorgeous small yellow campari tomatoes because they were $0.79 for eight of them. Usually I use a single beefsteak or two Roma tomatoes.

When I chop cucumbers, it’s easiest for me to slice half the cucumber into “octopus arms” and hold it together as I chop to give me even slices most quickly. If I chop an entire cucumber, I cut it in half lengthwise then slice it lengthwise before chopping it.

Slice cucumber while attached to itself then cut to easily chop similar size pieces

Assemble your wrap as soon as all ingredients have cooked. Start with a layer of couscous. Slice the pollock burgers, and add 3-4 slices atop the couscous.

Add pollock to your Mediterranean wraps

Add cucumber, parsley, and tomatoes. Drizzle your homemade tahini next, then crumble a little feta as the last step.

Add veggies to your Mediterranean wraps

To roll your Mediterranean wraps, fold in both side ends before your fold over the top and roll. Roll this as tightly as possible so it stays together as you eat it. Slice in half, then enjoy immediately.

Enjoy easy Mediterranean wraps with pollock burgers

You can refrigerate any leftovers and use them to make new Mediterranean wraps for your next meal, reheating just the pollock burgers on the stove.

Have you ever had Mediterranean Wraps before?

Gorgeous Mediterranean wraps with pollock

Homemade Tahini

This quick and easy recipe for tahini is great in all sorts of Mediterranean recipes. Enjoy alone or mixed into your favorite hummus recipe.
5 from 3 votes
Print Pin Rate
Course: Side Dish
Cuisine: Mediterranean
Diet: Low Lactose
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 1 cup
Calories: 119kcal
Author: Michelle


  • 1 cup sesame seeds
  • 1/4 cup grapeseed oil
  • 1/4 teaspoon salt


  • In heavy saucepan, lightly toast sesame seeds in a dry pan. Stir over medium heat until fragrant and just starting to get a touch of color.
    1 cup sesame seeds
  • Immediately remove from heat and place in bowl of a food processor.
  • Grind 1-2 minutes until a crumbly paste forms. Scrape down as necessary.
  • Add oil and blend again until smooth, scraping down periodically. Add salt and pulse to mix.
    1/4 cup grapeseed oil, 1/4 teaspoon salt
  • Serve immediately or place in a small glass jar and store in the fridge for up to a month.


  • These are wraps so make sure your tortilla wraps are the medium or larger size. The small ones don’t work well.
  • For more tips and tricks, be sure to read the full article above.


Calories: 119kcal | Carbohydrates: 1.5g | Protein: 2.5g | Fat: 12g | Sodium: 54mg | Fiber: 1.5g

This site uses an online source to provide nutrition estimates as a courtesy. If you need exact values, please calculate yourself.

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  1. Eve Ghigliotti says:

    Looks yummy will make this for dinner this week!

  2. oh my goodness, this looks delicious. I will look for those burgers the next time we go to Costco. I am like your daughter, because for some strange reason I am always hungry, as a matter of fact, it’s 12:36 am and if I don’t go to be soon, I will be in the kitchen!

  3. Melanie says:

    I’ve never had these before, but they look like something I would enjoy. #client

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