Slender Seafood Enchilada Casserole with Tilapia

Slender Seafood Enchilada Casserole with Tilapia

seafood enchiladas

When I was in elementary school my mom worked outside the home, so I was often left with instructions to get dinner started. I wasn’t all that happy with the responsibility.

These days I see that added responsibility as a blessing. I learned very valuable skills, and one of those skills is to clean the kitchen as you cook. It certainly makes life easier.

Still, there are some days when I walk in the door from work, loaded with grocery bags, and completely famished – cleaning as I go is the last thing I think to do. My only goal is dinner on the table.

My Messy Kitchen

Believe it or not, this is only half the mess!

This night, the thought of making enchiladas had me drooling, but there was no way I could wait to chop veggies, cook meat and roll tortillas. That’s when I decided an easy enchilada recipe was in order, and an enchilada casserole would get dinner on the table in record time.

Enchilada Sauce

Enchilada Sauce

I made a quick enchilada sauce, and took advantage of store purchased pico de gallo to avoid chopping and dropping. It’s a good thing too. I can’t imagine the mess if I’d decided to make my own pico. Besides, store purchased pico de gallo is very affordable, and already seasoned.

Enchilada Filling

Enchilada Filling

Tilapia would cook quickly, so it joined my pico with corn, black beans and cheese to make an enchilada stuffing.

Instead of rolling my stuffing into tortillas, I took a short cut and layered them in my dish, much like a lasagna – definitely a time saver. Then I baked my cheesy creation until it was bubbly and browned.

Seafood Enchilada Casserole

Seafood Enchilada Casserole

I still had a mess to clean up, but not until after I’d enjoyed every bite of my dinner. Tomorrow night I’ll remember my childhood cooking lesson and clean as I go. For tonight? I think I’ll enlist some help.

Happy cooking!

Tilapia Enchilada Casserole
  • 2 tablespoons chili powder
  • 2 tablespoons whole wheat pastry flour
  • 1 teaspoon cocoa powder
  • 1 clove garlic, crushed
  • 1 teaspoon oregano
  • 20 ounces low sodium tomato sauce
  • 1 pound tilapia, cubed
  • 1 cup frozen corn kernels
  • 1 cup black beans, rinsed and drained
  • 2 cups pico de gallo
  • ½ cup Greek yogurt
  • 2 cup Low fat Mexican Cheese, shredded
  • 8 medium whole wheat tortillas
  1. Preheat oven to 350 degrees.
  2. Combine chili powder, flour, cocoa powder, garlic, oregano and tomato sauce in a large saucepan over medium high heat.
  3. Bring to a boil, then reduce heat to medium and simmer until thickened.
  4. Combine tilapia, corn, black beans, pico de gallo, Greek yogurt and one cup cheese in a large bowl.
  5. Spray a 9 x 13 inch pan with cooking spray and spread ⅓ of the sauce on the bottom of the pan. Layer 4 tortillas on the bottom of the pan, and spread filling on top of tortillas. Top with another ⅓ of the sauce and the last layer of tortillas.
  6. Top with the remaining sauce and 1 cup shredded cheese.
  7. Bake for 30 - 35 minutes until casserole bubbles and cheese is melted.
Nutrition Information
Serving size: 8

Sauce inspired by

Nutrition Per Serving
Calories: 312, Weight Watchers PointsPlus 8
Total Fat: 3.91g
Cholesterol: 29mg
Sodium: 851mg
Total Carbs: 49.91g
Dietary Fiber: 4.53g
Sugars: 9.09g
Protein: 20.77g

Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.

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Thank you for sharing!



  1. says

    For me, I think its the joy of cooking for my hubby to enjoy as he travels most of the time and I can see how he appreciates the home cooked food when he is at home.

    I see that one of the ingredients is cocoa and this is something new to me but its all about learning from others and I am sure what mess you are referring as I quite like it though we seldom have it at home.

    • says

      Hi Nava – my friend’s husband uses cocoa in his chili too and it’s delicious. There’s nothing like cooking for family – they are so appreciative!

  2. says

    That looks like a tasty recipe. I might as well try it out.

    Like you, I was trained by my mom to be responsible for the meals when she’s not yet home from work. I find it handy now, I can share on the kitchen duties at home with my wife and children.

  3. says

    I love shopping for food but the moment I reached home, I don’t really enjoy it. Tidying up and sorting out the stuff into the right place is just too boring :( I would always enjoy a good cup of coffee or tea first to cheer myself up 😀 I love quick cooking too especially on busy days. Your enchilada looks very delicious. I know my children would love this.

    • says

      I agree with you totally! Shopping for foods is fun for us cooks, but putting away the goods is definitely a chore. Happy anniversary to you and your hubby!

  4. says

    I feel you on there being nights where the thought of cooking and cleaning can be a bit overwhelming. Love the use of cocoa powder in the sauce, it’s a definite secret ingredient.

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