Smoked Haddock and Greek Yogurt Dill Wrap
Flaky air-fried smoked haddock combined with a creamy lemon-dill Greek yogurt spread and crisp baby spinach inside a warm whole-wheat wrap. A fast, 12-minute high-protein lunch packed with flavor.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Store leftover cooked haddock in a sealed container in the fridge for up to 2 days; assemble the wrap fresh to prevent sogginess.
Do these three things first
- 1Preheat your air fryer to 390°F (200°C) for 2 minutes.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your air fryer to 390°F (200°C)…
- 01
Preheat your air fryer to 390°F (200°C)…
Preheat your air fryer to 390°F (200°C) for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 02
Place the smoked haddock fillet skin-side down…
Place the smoked haddock fillet skin-side down in the air fryer basket and cook at 390°F (200°C) for 6 to 7 minutes, until the fish is opaque throughout and flakes easily with a fork.
Look for: the fish is opaque throughout and flakes easily with a fork
Tap card to mark done - 03
Stir the Greek yogurt
While the fish cooks, stir the Greek yogurt, lemon juice, and chopped fresh dill together in a small bowl until smooth.
Look for: smooth
Tap card to mark done - 04
Warm the whole-wheat tortilla in a dry…
Warm the whole-wheat tortilla in a dry skillet over medium heat for 30 seconds per side, or place it in the microwave for 10 seconds until pliable.
Look for: pliable
Tap card to mark done - 05
Spread the lemon-dill Greek yogurt mixture evenly…
Spread the lemon-dill Greek yogurt mixture evenly over the warm whole-wheat tortilla, leaving a 1-inch (2.5cm) border around the edges.
Tap card to mark done - 06
Lay the baby spinach in a strip…
Lay the baby spinach in a strip down the center of the tortilla.
Tap card to mark done - 07
Flake the warm smoked haddock into large…
Flake the warm smoked haddock into large bite-sized pieces, discarding the skin, and layer it over the spinach.
Tap card to mark done - 08
Fold the bottom edge of the tortilla…
Fold the bottom edge of the tortilla up over the filling, then roll tightly into a wrap and slice diagonally to serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download