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.

Canned Oil Spray

You can buy spray olive oil in cans (as well as other vegetable oils, including canola and grapeseed oil). The quality of this oil is good enough but I prefer the sprayer that I bought at the local kitchen store. This can be filled with any oil that you like.

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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 300F.

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