Seafood Enchiladas

Seafood Enchiladas Enlarge Image
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4 users rated this recipe an average rating of 5.0
Makes:
8 servings
Serving Size:
1 enchilada
Prep:
40 mins
Bake:
35 mins 350°
Stand:
5 mins
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Seafood Enchiladas

Ingredients
1 1/4
pounds fresh or frozen medium shrimp
8
ounces fresh or frozen halibut, cod, tilapia, or sea bass
5
cups water
1/4
teaspoon salt
2
teaspoons canola oil
3/4
2
fresh poblano chile peppers, seeded and chopped*
1/2
cup chopped onion (1 medium)
2
cloves garlic, minced
8
low-carb whole wheat flour tortillas
4
ounces reduced-fat cream cheese (Neufchatel), softened
1
8 ounce carton light sour cream
2
tablespoons all-purpose flour
1/4
teaspoon salt
1/4
teaspoon ground black pepper
3/4
cup fat-free milk
1/2
cup thinly sliced green onions

Directions

  1. 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 combine the water and 1/4 teaspoon salt; bring to boiling. Add shrimp; cook for 1 to 3 minutes or until shrimp are opaque, stirring occasionally. Rinse with cold water; drain and chop. Set aside.
  2. 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.
  3. 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 for 1 minute more. Remove from heat. Stir in shrimp and halibut.
  4. 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 the black pepper. Gradually beat in milk until smooth.
  5. Add 1/2 cup of the sauce to the shrimp mixture. 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 dish. Pour the remaining sauce over tortillas.
  6. Bake, covered, about 35 minutes or until heated through. Let stand for 5 minutes before serving. Sprinkle with green onions before serving.

From the Test Kitchen

*

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

(Seafood Enchiladas)
    Per serving:
  • 309 kcal cal.,
  • 11 g fat
  • (4 g sat. fat,
  • 1 g polyunsaturated fat,
  • 3 g monounsatured fat),
  • 138 mg chol.,
  • 514 mg sodium,
  • 23 g carb.,
  • 9 g fiber,
  • 3 g sugar,
  • 28 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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