Seafood Enchiladas(Great Low-Fat Recipe)
Seafood enchiladas feature tender seafood wrapped in tortillas, topped with a flavorful green sauce and cheese, perfect for a light, satisfying meal with Mexican flair.
Ingredients
- 7 oz. jar green taco sauce
- 1/3 c. low-fat sour cream ⓘ
- 1 1/2 c. low-fat cottage cheese ⓘ
- 2 Tbsp. skim milk ⓘ
- 1 clove garlic ⓘ
- 1/4 tsp. salt ⓘ
- 1/3 c. sliced green onion ⓘ
- 8 (7-inch) flour tortillas ⓘ
- 8 oz. Monterey Jack cheese shredded
- 1 1/2 c. crab flavored salad style fish or cooked seafood such as shrimp ⓘ
- 2 Tbsp. grated Parmesan cheese ⓘ
- chopped ripe olives (optional) ⓘ
Instructions
- In a small mixing bowl, combine taco sauce and sour cream. Set aside.
- In a blender, food processor, or bowl, blend cottage cheese, milk, garlic, and salt until smooth. Set aside.
- Reserve 1 tablespoon of sliced green onion.
- Spread 1 tablespoon of taco sauce mixture over each tortilla.
- Top each tortilla with shredded cheese, seafood, and remaining green onion.
- Spoon remaining taco sauce mixture into the bottom of a greased 12 x 7 1/2 x 2-inch baking dish.
- Roll up the tortillas and place seam side down in the baking dish.
- Pour the cottage cheese mixture over the tortillas and sprinkle with grated Parmesan cheese.
- Bake uncovered at 350°F for 25 to 30 minutes.
Tips & Substitutions
For a lighter version, swap the Monterey Jack cheese for a low-fat cheese alternative. If you prefer a bit more zest, add jalapeños or diced green chilies to the filling. To enhance the flavors, consider adding fresh cilantro or lime juice to the seafood mixture. You can also use cooked chicken or mixed vegetables as substitutes for the seafood, creating a versatile option for your family.
Serving Suggestions
Serve these enchiladas with a side of Mexican Style Pasta Salad for a refreshing contrast. A dollop of guacamole or a sprinkle of fresh cilantro on top adds an extra layer of flavor. Pair with a light salad or some black beans for a complete meal. For a fun appetizer, consider serving them alongside the Salsa Shrimp Dip.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the enchiladas in a baking dish, cover with foil, and warm in a preheated oven at 350°F for about 15-20 minutes, or until heated through. This will help maintain moisture and prevent the tortillas from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Seafood Enchiladas(Great Low-Fat Recipe) contains roughly 309 calories, with 11g protein, 44g carbohydrates, and 10g fat. It is an excellent source of calcium (23% of the Daily Value) and protein (22% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 743mg per serving (32% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different types of seafood for this recipe?
Absolutely! Feel free to use any cooked seafood you enjoy, such as shrimp, scallops, or even a mix of different fish. Just ensure they are pre-cooked and seasoned to your liking before adding them to the enchiladas. This recipe is versatile enough to accommodate your favorite seafood options.
Can I make these enchiladas ahead of time?
Yes, you can prepare the enchiladas ahead of time. Assemble them in the baking dish, cover tightly with plastic wrap, and refrigerate for up to 24 hours before baking. When you're ready to cook, simply remove the wrap and bake as directed. This makes them a convenient option for meal prep.
Is it possible to make this dish gluten-free?
Yes, you can easily make this recipe gluten-free by using corn tortillas instead of flour tortillas. Just ensure that all other ingredients, including the taco sauce and cheese, are labeled gluten-free. This way, you can enjoy the delicious flavors without worrying about gluten sensitivities.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).