Name: Seafood Enchiladas
Prep time: 40 min
Total time: 80 min
Ingredients: 1.25 pounds fresh or frozen medium shrimp; 8 ounces fresh or frozen halibut, cod, tilapia, or sea bass; 5 cups water; 2 teaspoons canola oil; 0.75 cup chopped red sweet pepper (1 medium); 2 fresh poblano chile peppers, stemmed, seeded, and chopped (see Tip); 0.5 cup chopped onion (1 medium); 2 cloves garlic, minced; 8 low-carb whole wheat flour tortillas; 4 ounces Neufchatel cheese, softened; 1 (8 ounce) carton light sour cream; 2 tablespoons all-purpose flour; 0.25 teaspoon salt; 0.25 teaspoon ground black pepper; 0.75 cup fat-free milk; 0.5 cup thinly sliced green onions

Prep Time:

40 mins

Additional Time:

40 mins

Total Time:

1 hrs 20 mins

Servings:

8

Yield:

8 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Healthy Aging Healthy Pregnancy Heart Healthy High Fiber High-Protein Low Sodium Low-Calorie Nut-Free Omega-3

Jump to Nutrition Facts

Ingredients

1 ¼ pounds fresh or frozen medium shrimp
8 ounces fresh or frozen halibut, cod, tilapia, or sea bass
5 cups water
2 teaspoons canola oil
¾ cup chopped red sweet pepper (1 medium)
2 fresh poblano chile peppers, stemmed, seeded, and chopped (see Tip)
½ cup chopped onion (1 medium)
2 cloves garlic, minced
8 low-carb whole wheat flour tortillas
4 ounces Neufchatel cheese, softened
1 (8 ounce) carton light sour cream
2 tablespoons all-purpose flour
¼ teaspoon salt
¼ teaspoon ground black pepper
¾ cup fat-free milk
½ cup thinly sliced green onions

Directions

Thaw shrimp and halibut, if frozen. Peel and devein shrimp. Rinse shrimp and halibut; pat dry with paper towels. Preheat oven to 350 degrees F. Grease a 3-quart rectangular baking dish; set aside. In a large saucepan, bring the water to boiling. Add shrimp; cook 1 to 3 minutes or until shrimp are opaque, stirring occasionally. Rinse with cold water; drain and chop. Set aside.
Measure thickness of fish. Place a steamer insert in a large skillet or 4-quart Dutch oven with a tight-fitting lid. Add water to the skillet to just below the steamer insert. Bring water in skillet to boiling. Place fish in the steamer insert. Cover and steam over medium heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, adding more water as needed to maintain steam. Flake fish into bite-size pieces; set aside.
In a large nonstick skillet, heat oil over medium heat. Add sweet pepper, chile peppers, and onion; cook for 5 to 10 minutes or until vegetables are tender, stirring occasionally. Stir in garlic; cook 1 minute more. Remove from heat. Stir in shrimp and halibut.
Meanwhile, stack tortillas; wrap tightly in foil. Bake about 10 minutes or until heated through. For sauce, in a medium bowl beat cream cheese with an electric mixer on medium speed until smooth. Beat in sour cream, flour, 1/4 teaspoon salt, and black pepper. Gradually beat in milk until smooth.
Add 1/2 cup of the sauce to the shrimp mixture, stirring until well mixed. Divide shrimp mixture among tortillas, spooning the shrimp mixture near one side of each tortilla. Roll up tortillas. Place filled tortillas, seam sides down, in prepared baking dish. Pour the remaining sauce over tortillas.
Bake, covered, about 35 minutes or until heated through. Let stand for 5 minutes before serving. Sprinkle with green onions before serving.

Tips

Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts (per serving)

283	Calories
11g	Fat
22g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 283
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 9g	31%
Total Sugars 3g
Protein 24g	47%
Total Fat 11g	14%
Saturated Fat 4g	21%
Cholesterol 139mg	46%
Vitamin A 894IU	18%
Vitamin C 93mg	103%
Folate 28mcg	7%
Sodium 540mg	23%
Calcium 159mg	12%
Iron 3mg	17%
Magnesium 25mg	6%
Potassium 378mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.