Slender Seafood Enchilada Casserole with Tilapia
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.
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.
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.
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.
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.
- 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
- Preheat oven to 350 degrees.
- Combine chili powder, flour, cocoa powder, garlic, oregano and tomato sauce in a large saucepan over medium high heat.
- Bring to a boil, then reduce heat to medium and simmer until thickened.
- Combine tilapia, corn, black beans, pico de gallo, Greek yogurt and one cup cheese in a large bowl.
- 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.
- Top with the remaining sauce and 1 cup shredded cheese.
- Bake for 30 - 35 minutes until casserole bubbles and cheese is melted.
Sauce inspired by Food.com
Nutrition Per Serving
Calories: 312, Weight Watchers PointsPlus 8
Total Fat: 3.91g
Total Carbs: 49.91g
Dietary Fiber: 4.53g
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.