Paleo Cod Lettuce Wraps made with Cajun-seasoned cod are a flavorful, low‑carb dinner that comes together quickly. Topped with sliced red onion, tomatoes and a creamy avocado sauce, they’re an easy weeknight meal that doubles as a light lunch or entertaining dish.
Cod is mild, flaky and surprisingly satisfying when prepared simply. These wraps keep the fish at the center while adding bright, fresh toppings and a creamy avocado dressing. Because this recipe is paleo-friendly, it avoids gluten—using almond flour or a gluten-free all-purpose flour instead of breadcrumbs—while still delivering a crisp, seasoned coating on the cod.
Why You’ll Love These Paleo Cod Wraps
- Low in carbohydrates and high in vegetables for a balanced, lighter meal.
- Cajun seasoning gives the cod a bold flavor that pairs perfectly with the smooth avocado sauce.
- Quick to prepare: about 15 minutes prep and 10 minutes cook time makes this ideal for busy evenings.
- Makes roughly six wraps, so you can plan for leftovers or easily scale the recipe.
How to Make Paleo Cod Lettuce Wraps
These wraps are straightforward to assemble. Start by heating a tablespoon of olive oil or avocado oil in a large nonstick skillet over medium‑high heat. While the oil warms, combine the dry coating: almond flour (or gluten‑free all‑purpose flour) and Cajun seasoning. Pat the cod fillets dry with paper towels, then press both sides into the flour and spice mixture so a light coating adheres.
Place the coated cod directly into the hot skillet. Cover the pan and cook for about three minutes per side, depending on the thickness of the fillets, until the fish is opaque and flakes easily with a fork. While the cod cooks, arrange butter lettuce leaves on a platter and slice the red onion, grape tomatoes and avocado.
For the avocado sauce, add one ripe avocado, the juice of half a lime, two tablespoons olive oil and a pinch of salt into a small blender or food processor. Pulse until smooth, or mash the avocado in a bowl and whisk in the remaining ingredients if you prefer a chunkier texture. Drizzle the sauce over the cooked cod and toppings, then squeeze the remaining lime half over the assembled wraps for a burst of acidity.
Tips for Success
- Thaw the cod in the refrigerator for 12–24 hours if frozen. Slow thawing improves texture and flavor.
- Make the avocado sauce just before serving to keep it bright green. Avocado oxidizes and will brown if left sitting for too long.
- If you don’t want to use a blender, mash the avocado and whisk in the lime, oil and salt by hand—the dressing will be slightly chunkier but still delicious.
- Use butter lettuce, Boston, or large romaine leaves as sturdy, flexible wraps that hold the fish and toppings well.
- Adjust the Cajun seasoning to taste—start light and add more if you want extra heat.
Ingredients
- 2 lbs. cod (approximately 6 pieces)
- 2 tbsp almond flour or gluten-free all-purpose flour
- 1 tsp Cajun seasoning (or more to taste)
- 1 tbsp olive oil or avocado oil (for cooking)
- 1 head butter lettuce
- 1/2 red onion, thinly sliced
- 1/3 cup grape tomatoes, sliced
- 1 avocado, sliced (for the wraps)
- 1 tbsp chopped cilantro (optional)
For the sauce
- 1 ripe avocado
- Juice of 1/2 lime
- 2 tbsp olive oil
- Pinch of salt
Instructions
- Combine the almond flour and Cajun seasoning in a shallow bowl.
- Heat 1 tablespoon oil in a skillet over medium‑high heat.
- Pat the cod dry, then coat both sides with the flour and seasoning mixture.
- Place the coated fillets in the hot skillet and cook about 3 minutes per side, or until the fish flakes easily.
- While the fish cooks, arrange lettuce leaves and top with sliced onion, tomatoes and avocado slices.
- Make the sauce: blend or mash the avocado, add lime juice, olive oil and salt, and mix until smooth.
- Place cooked cod onto each lettuce leaf, drizzle with the avocado sauce and a squeeze of extra lime if desired.
- Serve immediately and enjoy.
Notes
Recipe yields approximately six wraps. If you prefer, cut the cod into smaller pieces before cooking to make assembly quicker.
Nutrition (per recipe)
Calories: 632 kcal | Carbohydrates: 16 g | Protein: 59 g | Fat: 38 g | Saturated Fat: 5 g | Polyunsaturated Fat: 5 g | Monounsaturated Fat: 24 g | Cholesterol: 130 mg | Sodium: 178 mg | Potassium: 2110 mg | Fiber: 11 g | Sugar: 3 g | Vitamin A: 2592 IU | Vitamin C: 22 mg | Calcium: 101 mg | Iron: 3 mg
Other Delicious Paleo Recipes
- Honey Garlic Chicken
- Bacon-Wrapped Salmon with Avocado Dressing
- Banh Mi Collard Wraps
- Baked Paleo Meatballs with Kale Pesto
These Paleo Cod Lettuce Wraps are a versatile option for weeknights, easy to adapt for heat level or additional toppings, and ideal for anyone looking to reduce carbs without sacrificing flavor.