May 19, 2022

Seafood Enchiladas

SEAFOOD ENCHILADAS

Ingredients

·        1 ¼ pounds fresh or frozen medium shrimp

·        8 ounces fresh or frozen halibut, cod, tilapia, or sea bass

·        5 cups water

·        2 teaspoons canola oil

·        ¾ cup chopped red sweet pepper (1 medium)

·        2 fresh poblano chile peppers, stemmed, seeded, and chopped

·        ½ cup chopped onion (1 medium)

·        2 cloves garlic, minced

·        8 low-carb whole wheat flour tortillas

·        4 ounces Neufchatel cheese, softened

·        1 (8 ounce) carton light sour cream

·        2 tablespoons all-purpose flour

·        ¼ teaspoon salt

·        ¼ teaspoon ground black pepper

·        ¾ cup milk

·        ½ cup thinly sliced green onions

Method

1.  Thaw shrimp and halibut, if frozen. Peel and devein shrimp. Rinse shrimp and halibut; pat dry with paper towels. Preheat oven to 350 degrees F. Grease a 3-quart rectangular baking dish; set aside. In a large saucepan, bring the water to boiling. Add shrimp; cook 1 to 3 minutes or until shrimp are opaque, stirring occasionally. Rinse with cold water; drain and chop. Set aside.


2.  Measure thickness of fish. Place a steamer insert in a large skillet or 4-quart Dutch oven with a tight-fitting lid. Add water to the skillet to just below the steamer insert. Bring water in skillet to boiling. Place fish in the steamer insert. Cover and steam over medium heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, adding more water as needed to maintain steam. Flake fish into bite-size pieces; set aside.


3.  In a large nonstick skillet, heat oil over medium heat. Add sweet pepper, chile peppers, and onion; cook for 5 to 10 minutes or until vegetables are tender, stirring occasionally. Stir in garlic; cook 1 minute more. Remove from heat. Stir in shrimp and halibut.


4.  Meanwhile, stack tortillas; wrap tightly in foil. Bake about 10 minutes or until heated through. For sauce, in a medium bowl beat cream cheese with an electric mixer on medium speed until smooth. Beat in sour cream, flour, 1/4 teaspoon salt, and black pepper. Gradually beat in milk until smooth.


5.  Add 1/2 cup of the sauce to the shrimp mixture, stirring until well mixed. Divide shrimp mixture among tortillas, spooning the shrimp mixture near one side of each tortilla. Roll up tortillas. Place filled tortillas, seam sides down, in prepared baking dish. Pour the remaining sauce over tortillas.



6.  Bake, covered, about 35 minutes or until heated through. Let stand for 5 minutes before serving. Sprinkle with green onions before serving.

Training Technique: Freedom LIFT - Barbell & Trap Bar Training

By Zina Stone • May 14, 2026
Barbell & Trap Bar Training

Freedom Bulletin 319

By Zina Stone • May 14, 2026
In this bulletin we discuss Lactate & Brain Health. . .

Chicken, Beet & Lentil Power Bowl

By Zina Stone • March 26, 2026
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates