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Fish Enchiladas

Fish Enchiladas

EverydayCooked

Fish enchiladas are Mexican-style rolled tortillas filled with flaked white fish and topped with a savory enchilada sauce. This lighter alternative to traditional meat enchiladas typically features mild white fish such as cod or tilapia, combined with vegetables and wrapped in corn tortillas. The dish provides lean protein and omega-3 fatty acids while maintaining the authentic flavors of Mexican cuisine through its characteristic red or green sauce, melted cheese, and complementary garnishes.

Macro Impact

A 5.3 oz serving contains 236 calories, 14g protein, 30g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 236 calories?
Walking3.5 mph, moderate pace
55 min
YogaModerate effort, gentle pace
40 min
SwimmingModerate effort, freestyle
30 min
Biking12-14 mph, moderate effort
24 min
StairsStair climbing, moderate pace
27 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size5.3 oz (150 g)
Amount per serving
Calories236
% Daily Value*
Total Fat6g
8%
Saturated Fat2g
11%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol68mg
23%
Sodium900mg
39%
Total Carbohydrate30g
11%
Dietary Fiber4g
13%
Total Sugars5g
Includes Added Sugars2g
3%
Protein14g
Vitamin D2mcg
8%
Calcium120mg
9%
Iron2mg
13%
Potassium450mg
10%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
30 / 275 g
11%
Fiber
4 / 28 g
13%
Sugars
5 g
Added Sugars
2 / 50 g
3%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
2 / 23 g
8%
Saturated
2 / 23 g
10%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
0 / 5 g
10%
Omega 6
2 / 19 g
8%
Omega 9
2 g
Protein
Protein
14 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
41%
Leucine
1 / 3 g
33%
Lysine
1 / 2 g
49%
Methionine
0 / 1 g
21%
Phenylalanine
1 / 2 g
26%
Threonine
1 / 1 g
44%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
38%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
15%
Niacin, B3
3 / 15 mg
20%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
8 / 30 mcg
25%
Cobalamin, B12
2 / 2 mcg
94%
Folate
30 / 400 mcg
8%
Vitamin A
180 / 800 mcg
23%
Vitamin C
8 / 83 mg
9%
Vitamin D
2 / 15 mcg
10%
Vitamin E
2 / 15 mg
15%
Vitamin K
8 / 105 mcg
7%
Minerals
Calcium
120 / 1k mg
12%
Copper
0 / 1 mg
33%
Iron
2 / 13 mg
17%
Magnesium
45 / 370 mg
12%
Manganese
1 / 2 mg
22%
Phosphorous
225 / 700 mg
32%
Potassium
450 / 3k mg
15%
Selenium
45 / 55 mcg
82%
Sodium
900 / 2.3k mg
39%
Zinc
2 / 10 mg
16%
Chromium
3 / 30 mcg
10%
Molybdenum
3 / 45 mcg
7%
Iodine
15 / 150 mcg
10%
Chlorine
1.4k / 2.3k mg
60%
Other
Ethyl Alcohol
0 g
Water
90 g
Caffeine
0 mg
Choline
90 mg
Taurine
45 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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