Kamil Perry
Enchiladas and fried fish are two popular dishes that can be found in many restaurants and homes. Both dishes have their own unique set of ingredients and nutritional profiles. Enchiladas, a Mexican dish, are typically made with tortillas, sauce, meat, and cheese, and can be baked or fried. Fried fish, on the other hand, is typically a dish where fish fillets or steaks are coated in batter and fried in oil. The question of which dish has fewer carbs is an important one for those watching their carbohydrate intake. Let's take a closer look at the carb content of each dish and see how they compare.
Cheese Enchiladas vs Fried Fish: Which Has Fewer Carbs?
| Characteristics | Values |
|---|---|
| Cheese Enchiladas Carbs | 13.7-15.4g net carbs per enchilada |
| Fried Fish Carbs | N/A |
| Other Characteristics | |
| Cheese Enchiladas | Corn tortillas, cheese, salsa/enchilada sauce, vegetables, meat/protein |
| Fried Fish | N/A |
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What You'll Learn
Enchiladas can be made keto-friendly with low-carb tortillas
Enchiladas are a popular Mexican dish, traditionally made with corn tortillas. However, corn tortillas are loaded with carbs, which makes them unsuitable for a keto diet. A single cheese enchilada can contain up to 15.6g of total carbs, while a chicken enchilada with cheese can contain up to 15.4g.
Fortunately, there are ways to make keto-friendly enchiladas with low-carb alternatives. One option is to use low-carb tortillas made from ingredients like almond flour or mostly egg whites. These tortillas have a similar texture to traditional tortillas but with significantly fewer carbs. Brands like Siete Almond Flour Tortillas and Egglife offer keto-friendly options that are readily available in stores or online.
Another option is to make your own keto tortillas from scratch. While this requires more time and effort, it gives you control over the ingredients and ensures that the tortillas are truly keto-friendly. There are recipes available that use simple, inexpensive ingredients to create soft and stuffable keto tortillas.
For those who want a tortilla alternative, deli meat or slices of lunch meat can be used to wrap the enchilada filling. This option boosts protein and adds a unique sweet and salty flavour to the dish. You can also forgo the wrapping altogether and layer the filling with vegetables like eggplant or zucchini, creating a casserole-style dish.
Regardless of the tortilla choice, the key to keto-friendly enchiladas is also in the sauce. It should be flavourful without added sugar, and it can be made from scratch or purchased as long as it aligns with keto guidelines.
By choosing low-carb tortillas or alternatives and paying attention to the sauce's ingredients, enchiladas can be transformed into a delicious and satisfying keto meal.
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Fried fish is not keto-friendly
While cheese enchiladas contain around 13-15 grams of carbs, and fried fish is not considered keto-friendly due to its high net carbohydrate content, it is important to note that the number of carbs in fried fish can vary depending on the ingredients and cooking methods used. The batter or breading used in the frying process typically contains flour or other high-carb ingredients, which contribute to the overall carbohydrate content of the dish.
When following a ketogenic diet, it is essential to minimize carbohydrate intake, generally limiting it to no more than 20-50 grams per day. This dietary approach aims to induce a metabolic state known as ketosis, where the body, deprived of glucose from carbohydrates, begins to burn stored fat for energy.
Fried fish, due to its batter or breading, can introduce extra carbs and unhealthy fats, contradicting the fundamental principles of a ketogenic diet. However, it is worth mentioning that fish is an excellent source of omega-3 fatty acids and high-quality protein. To incorporate fried fish into a keto diet, specific substitutions and modifications are necessary.
To make fried fish keto-friendly, consider using low-carb coatings or breadings made from almond flour, coconut flour, or crushed pork rinds. These alternatives provide a similar taste and texture without the high carbohydrate content. Additionally, frying with avocado oil or olive oil is recommended due to their rich healthy fat content and their ability to enhance satiety.
While traditional fried fish may not align with keto diet requirements, there are creative ways to enjoy fried fish while adhering to keto principles. By making thoughtful ingredient substitutions and being mindful of portion sizes, it is possible to include fried fish in a keto-friendly meal plan without sacrificing taste or nutritional benefits.
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Enchiladas are a good source of fiber
In addition to corn tortillas, beans are another key ingredient in enchiladas that contribute to their fiber content. Beans are a great source of lean protein and fiber, making them an excellent choice for those watching their cholesterol levels or managing their blood sugar.
The salsa used in enchiladas also adds to their fiber intake. All enchilada salsas are rich in fiber and antioxidants, and the name "enchilada" itself, derived from "in chile," highlights the importance of this ingredient. Chiles are packed with capsaicin, which has anti-inflammatory properties and may support heart health.
Enchiladas are a well-rounded meal, providing not just fiber but also carbohydrates, protein, and healthy fats. They are highly customizable, allowing individuals to add more fiber-rich ingredients to meet their specific nutritional needs. For example, using high-fiber tortillas or adding extra vegetables, such as spinach, bell peppers, or mushrooms, can further boost the fiber content.
The versatility of enchiladas makes them a great option for those seeking a balanced and nutritious meal. By incorporating lean proteins, fiber-rich ingredients, and healthy fats, enchiladas can be a delicious and satisfying dish that promotes overall health and well-being.
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Fried foods are high in fat
A single cheese enchilada contains around 15.6g of total carbs, 13.7g of net carbs, 14.4g of fat, 12.3g of protein, and 239 calories. On the other hand, fried fish is likely to be higher in fat, as the frying process increases the fat content of foods.
Fried foods are cooked by submerging them in hot oil or fat at a high temperature. This process increases the fat content of the food, as the food absorbs lipids from the oil. Fried foods are therefore significantly higher in fat than their non-fried counterparts. For example, a 100g baked potato contains 0g of fat, while the same amount of fried potato contains 17g of fat.
The type of oil used for frying affects the health risks associated with fried foods. Oils that are high in saturated and monounsaturated fats, such as coconut, olive, and avocado oils, are more stable when heated and are therefore safer to use. However, many fried foods are cooked in processed vegetable or seed oils, which are high in polyunsaturated fats and less stable at high temperatures.
When oils are heated to very high temperatures during the frying process, they undergo a chemical change. This can result in the formation of trans fats, which are associated with negative health outcomes. Trans fats can also increase in concentration each time the oil is reused for frying. Studies have linked the consumption of trans fats to an increased risk of several diseases, including type 2 diabetes, heart disease, and obesity.
In addition to increasing the fat content of foods, frying can also increase their calorie content. Fried foods are often coated in batter or flour before frying, and the loss of water content during frying further increases their caloric density. The high-temperature cooking methods used for frying can also lead to the formation of acrylamide, a toxic substance that is particularly concentrated in starchy fried foods.
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Enchiladas are customisable
Enchiladas are highly customisable, which means that you can adapt the dish to your personal preferences and dietary requirements. For example, you can choose to include or omit cheese, and if you do include it, you can adjust the amount to suit your taste. If you're looking to reduce the overall calorie count, you could opt for a lower quantity of cheese or choose a variety with a lower fat content.
The protein source in enchiladas is also variable. You can choose from chicken, ground beef, ground turkey, pork carnitas, or even go for a vegetarian option. Each of these protein options will impact the overall nutritional profile of the dish, allowing you to customise it to your dietary needs. For instance, chicken breast is a leaner option, while ground beef will contribute more fat to the dish.
The tortillas used in enchiladas can also be customised. Traditional corn tortillas offer a good source of fibre and resistant starch, but they are high in carbohydrates and may not suit a low-carb or keto diet. As an alternative, you can use low-carb tortillas or get creative with cabbage leaves, eggplant sheets, or zucchini slices as wrapping options.
Enchiladas are typically served with sides, providing another opportunity for customisation. You can include sides of beans, a salad, or Mexican calabacitas for extra nutrients and fibre. If you're watching your calorie intake, you may want to opt for sides that are not fried or topped with cheese, such as fresh vegetables or a light salad.
Lastly, the sauce used in enchiladas can be tailored to your taste. You can make your own enchilada sauce from scratch or use a store-bought option, ensuring it aligns with your dietary preferences. Salsa is a great substitute for enchilada sauce, as it adds flavour and provides a good source of vegetables. You can further customise the spice level by adjusting the amount of chilli powder or chilli peppers used.
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Frequently asked questions
Cheese enchiladas without beans or meat contain 15.6g of total carbs, while a single keto enchilada has 3g of carbs. Fried fish has zero carbs, so it is the best option for those on a low-carb diet.
Yes, there are keto enchilada recipes that use low-carb tortillas and fillings such as chicken, vegetables, and cheese. These recipes typically have around 3g of carbs per enchilada.
Enchiladas can be part of a healthy diet, providing a good balance of carbs, protein, and fiber. They are also a source of vegetables, especially when served with salsa and salad. However, they can be high in saturated fat if topped with cheese and sour cream.
