Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Sodium
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.
"Texas: 32 electoral votes, another of the so-called big enchiladas or if not an enchilada at least a huge taco."
-Dan Rather, Newsman
The refrigerator light goes on...
This is a fantastic way to have Mexican food. The same enchiladas in Mexican restaurant would set you back over 1,200 calories with a ton of fat and cholesterol. This is a leaner, healthier version that's full of flavor and all the richness of cheesy enchiladas.
Fish Enchiladas
Servings: 2 | Serving size: 3 enchiladas
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe does not make very good leftovers.
| spray olive oil | |
| 1 large | onion (diced) |
| 1/2 | green bell pepper (diced) |
| 1/2 | red bell pepper (diced) |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1/2 tsp | chili powder |
| 1 tsp | ground cumin |
| 1/8 tsp | cayenne pepper |
| 8 ounces | cod, tilapia or rockfish (cut into 1/2 inch pieces) |
| 1/2 cup | dark beer |
| 6 | unbaked corn tortillas |
| 1/4 cup | cilantro leaves |
| 3 Tbsp | reduced-fat sour cream |
| 3 Tbsp | reduced-fat Monterey jack cheese (shredded) |
Preheat the oven to 300°F.
Place a medium non-stick pan over medium heat. Spray lightly with oil and add the diced onion. Cook for about 5 minutes and add the diced peppers. Cook for another 2 - 3 minutes tossing regularly.
Add the salt, pepper, chili powder, cumin, cayenne pepper and fish. Toss and cook for about a minute and add the beer.
Cook for about 3 - 4 minutes and remove the pan from the heat.
Using a slotted spoon, fill each corn tortilla with 1/6th of the fish mixture, allowing the extra liquid to drain back into the pan. Add the cilantro to each tortilla as you go. Roll them and place 3 enchiladas on each plate.
Add the sour cream and the jack cheese to the remaining liquid in the bottom of the pan to make the sauce. Mix well, then spread over the enchiladas. Place the plates in the oven for about 5 minutes until the cheese is melted.
Nutrition Facts
Serving size: 3 enchiladas
Servings: 2
Amount Per Serving
| Calories 644 | Calories from Fat 148 |
| % Daily Value |
| Total Fat 17g | 26% |
| Saturated Fat 9g | 44% |
| Monounsaturated Fat 4g | |
| Trans Fat 0g | |
| Cholesterol 95mg | 32% |
| Sodium 663mg | 28% |
| Total Carbohydrates 64g | 21% |
| Dietary Fiber 10g | 40% |
| Sugars 12g | |
| Protein 44g |
| Vitamin A 80% | Vitamin C 321% |
| Calcium 46% | Iron 20% |
| Vitamin K 20 mcg | Potassium 1159 mg |
| Magnesium 146 mg | |