These are again a dish that your kids may not actually be crazy about, but because they are basically the same as chicken enchiladas, with the only change effectively being a substitution of seafood for chicken, you can easily make both the chicken and the seafood version and serve one to the children and one to the grown ups. When it comes to chooseing the seafood that you add here you can pretty much include whatever you prefer. Salmon is great, and firm white fish is also good. You can add things like mussels, but I have found that things that you can cut into good sized chunks are better.
10 oz of Shrimp 5 oz scallops 1 small lobster tail chopped into large pieces 3 tablespoons of low fat mayonnaise 1 tablespoon fat free sour cream 1 small onion finely chopped 1 cup canned black beans 1 cup of tomato sauce 1 tsp tex mex spice 6 medium whole wheat tortillas 2/3 cup salsa 2/3 cup low fat monteray jack cheese. Cooking spray
Method
Preheat oven to 375 degrees. Spray a fry pan with cooking spare, add the seafood and cook until just done. Remove for pan and allow to cool slightly. Spray the fry pan with cooking spray and add onions. Fry until transparent, around four minutes, do not let the onions brown. Add the tomato sauce to the pan and simmer for five minutes until the sauce has reduced slightly. Add the seafood to the pan and warm through. In a small bowl combine the mayonnaise, sour cream and tex mex seasoning. Drain and rinse the black beans. Add the beans and the seafood mixture to the mayonnaise and sour cream along with 1/4 cup of the shredded cheese.
Place a heaped 1/3 cup of the chicken mixture into the middle of a tortilla and roll. Place the rolled tortilla in a baking dish sprayed with cooking spray. Repeat with the remaining tortilla. Top with salsa and the remainder of the cheese. Bake covered for twenty minutes. Remove cover and bake for another five minutes or until the cheese browns slightly.
Per Serve
Calories
Fat
Sodium
Carbs
Fiber
Protein
210
7 g
250 mg
5 g
1 g
30g
Serving Suggestions
Serve them often
I really shouldn't say a crisp white wine, but it really does go well. If you have the calories to spare I do recommend it.