Kingfish Enchiladas

Health score
16%
Kingfish Enchiladas
60 min.
8
467kcal

Suggestions

Ingredients

  • 0.3 cup flour all-purpose
  • 8-inch flour tortillas ()
  •  bell pepper diced green
  • pound king mackerel fillets washed and cubed cleaned
  • tablespoons olive oil 
  •  onion diced
  • 0.5 cup salad dressing italian-style
  • 16 ounce salsa 
  • ounces cheddar cheese shredded

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Combine fish cubes with Italian dressing.
  2. Let marinate for at least 30 minutes. Dredge fish cubes in flour and set aside.
  3. Preheat oven to 350 degrees F (175 degrees C). Lightly oil a 9x13 inch baking pan.
  4. In a non-stick frying pan, heat olive oil over medium high heat.
  5. Add onions and green pepper. Cook slowly, stirring occasionally until vegetables are soft. Stir in fish cubes and cook until fish is soft, about 5 minutes. Stir in half of the salsa and remove mixture from heat.
  6. Spoon mixture into tortillas, roll up and place seam down in prepared baking pan. Spoon remaining salsa over the enchiladas and sprinkle with shredded cheese.
  7. Bake in preheated oven for 15 minutes.

Nutrition Facts

Calories467kcal
Protein20.39%
Fat48.29%
Carbs31.32%

Properties

Glycemic Index
21.63
Glycemic Load
10.63
Inflammation Score
-7
Nutrition Score
22.261304337045%

Flavonoids

Luteolin
0.71mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Quercetin
3.12mg

Nutrients percent of daily need

Calories:466.64kcal
23.33%
Fat:24.97g
38.42%
Saturated Fat:9.15g
57.22%
Carbohydrates:36.44g
12.15%
Net Carbohydrates:33.04g
12.02%
Sugar:6.68g
7.43%
Cholesterol:55mg
18.33%
Sodium:1128.46mg
49.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.73g
47.45%
Selenium:42.29µg
60.41%
Vitamin B12:2.8µg
46.59%
Vitamin B3:7.96mg
39.79%
Vitamin D:5.33µg
35.53%
Phosphorus:337.3mg
33.73%
Vitamin B2:0.55mg
32.52%
Calcium:310.99mg
31.1%
Vitamin B1:0.4mg
26.4%
Vitamin B6:0.4mg
19.87%
Manganese:0.39mg
19.72%
Vitamin C:15.25mg
18.48%
Vitamin K:18.29µg
17.42%
Iron:3.11mg
17.28%
Folate:68.54µg
17.14%
Vitamin E:2.36mg
15.71%
Potassium:524.72mg
14.99%
Fiber:3.4g
13.59%
Vitamin A:651.97IU
13.04%
Zinc:1.88mg
12.56%
Magnesium:47.71mg
11.93%
Copper:0.18mg
8.78%
Vitamin B5:0.54mg
5.43%
Source:Allrecipes