Quick Shrimp Enchilada Bake

Rating: 4.42 stars
43 Ratings
  • 5 star values: 30
  • 4 star values: 6
  • 3 star values: 3
  • 2 star values: 3
  • 1 star values: 1

Shrimp enchiladas offer a taste of coastal Mexican cuisine but some versions contain so much cheese, butter and sour cream that they can pack a whopping 50 grams of fat per serving. Our version has vibrant flavor and only half the calories and 6 grams of fat per serving, plus we use precooked peeled shrimp so you can get the dish on your table fast enough for a weeknight supper. The addition of refried beans helps makes these enchiladas an excellent source of fiber as well.

EatingWell Test Kitchen
Source: EatingWell Magazine, June/July 2005

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Recipe Summary

total:
45 mins
Servings:
8
Nutrition Profile:
Low-Calorie
High Fiber
Gluten-Free
High Calcium
Bone Health
Healthy Aging
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Preheat oven to 425 degrees F. Coat a 9-by-13-inch glass baking dish with cooking spray.

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  • Combine shrimp, corn, chiles and 1/2 cup enchilada sauce (or salsa) in a microwave-safe medium bowl. Cover and microwave on High until heated through, about 2 1/2 minutes.

  • Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking dish. Top with a layer of 6 overlapping tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce (or salsa) over the tortillas. Cover with foil.

  • Bake the casserole until it begins to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.

Tips

Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 1 day. Allow the cold baking dish to warm slightly before placing in a hot oven.

Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught.

Nutrition Facts

Per Serving:
291 calories; protein 24.5g 49% DV; carbohydrates 36.4g 12% DV; exchange other carbs 2.5; dietary fiber 5.8g 23% DV; sugars 2.1g; fat 6.2g 10% DV; saturated fat 2.2g 11% DV; cholesterol 127.1mg 42% DV; vitamin a iu 683.9IU 14% DV; vitamin c 10.5mg 18% DV; folate 24.1mcg 6% DV; calcium 232.8mg 23% DV; iron 1.9mg 11% DV; magnesium 53.7mg 19% DV; potassium 228.2mg 6% DV; sodium 1162.2mg 47% DV; thiamin 0.1mg 7% DV.
Exchanges:

1 vegetable, 2 starch, 2 lean meat

Reviews (43)

Read More Reviews
43 Ratings
  • 5 star values: 30
  • 4 star values: 6
  • 3 star values: 3
  • 2 star values: 3
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
Angie
Rating: 4 stars
04/03/2019
Delicious BUT spicy and I used mild sauce and chilies! Read More
magen
Rating: 3 stars
07/17/2018
The flavor was pretty good but it didn t look anything like the picture. It was all just mushed together when removed from the dish. The only change I made was adding a little bit of bell pepper and red onion to the shrimp and corn mixture. I will not make it again. Read More
jogoose
Rating: 5 stars
07/30/2017
Made it nearly exactly as it is written. I used a non stick baking pan. It was wonderful. Leftovers reheated the next day were even better. Read More
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Hap
Rating: 1 stars
06/11/2017
I did this to recipe precision except I used a foil pan not glass. Not sure if that makes a difference but it was very wet. It had good flavor but did not come out of the pan in layers more like slop. The picture here looked nothing how mine came out. Does the glass baking dish make that much difference? Read More
Li Shvz
Rating: 4 stars
10/24/2016
Will make again. Also topped with green onions and a dab of sour cream. Read More
Kristin Fast
Rating: 5 stars
09/26/2016
This is by far my favorite recipe on this site and I've tried a lot. My parents were coming for dinner and my father is diabetic and I am on a low calorie diet and this popped right up in the Advanced Search field. I added some black beans to the filling and topped it off with avocado and a dollop of sour cream and served with a side salad with the Cilantro Lime dressing and a side of pinto beans. The entire family loved it and we had enough leftovers for 2 days. (also next time I will get creative and try different filling ingredients such as crab meat or chicken or carne asada - this recipe can be so versitile it will be fun to try! Also - I agree with above that heating the refried beans helps them spread easier. I will absoluetly do this dish again! Read More
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mandres268@hotmail.com
Rating: 4 stars
09/19/2016
I've tried this before and liked it but tonight i substituted chicken for the shrimp and a layer of guacamole for the beans and added fresh tomato slices to the toppings and it was a hit. Read More
EatingWell User
Rating: 5 stars
12/25/2014
Redonkulous My family left the table asking for the recipe. I was blown away at how tasty this dish was considering I'm not a huge fan of shrimp dishes. I will definitely make this again and again! Pros: easy quick delicious Read More
EatingWell User
Rating: 3 stars
11/12/2014
Simple easy and basic I like the concept of this recipe and will make it again. However I think I'll either put less refried beans or put the refried beans on the side because they overwhelm/mask the flavor of the shrimp. Also I would suggest putting some cheese inside the layers with just a small amount of cheese on top. Pros: hearty Cons: not a lot of flavor Read More
EatingWell User
Rating: 5 stars
10/02/2013
Delicious easy dish! My boyfriend's absolute favorite meal now and one of mine too! So easy and delicious there's next to no prep work! I add in a mix of frozen peppers and onions with the frozen corn and add an extra layer of the refried beans to use more of them! Read More
EatingWell User
Rating: 2 stars
08/14/2013
not bad but won't make again This wasn't awful but on the 3rd night I was going to re-heat it my husband confessed that he couldn't take it another night. Read More
emiliekelliott@me.com
Rating: 5 stars
03/09/2013
Delicious and Quick! I made this last night and it was super easy. Everyone loved it. Will definitely be making this again. Read More
akemp@alumni.utexas.net
Rating: 4 stars
12/31/2012
Easy and tasty and make-ahead I made this in morning - took about 15 mins to put together. Sauteed shrimp in pan with some chipotle powder. Then I sauteed chopped red bell pepper. Added both to the corn mix - not heated since it was going in fridge anyway. Used refried black beans and queso fresco on top. Took it out of fridge at 5 oven at 6 was great. Definitely better with lime. Read More
EatingWell User
Rating: 5 stars
08/05/2012
Great dinner for the boyfriends parents -cook raw shrimp with half an onion until shrimp are pink - heat the refried beans on the stove - do not add shrimp to microwave mixture -layer dish pan with enchilda sauce than put on 1st layer of tortillas than put on first layer of beams than shrimp than corn mixture than layer of cheese than cover with a layer or tortillas and repeat layers.-á -put on top coat of tortillas and follow recipe Not as healthy as the original but it taste great!! Pros: Filling good flavor easy to make light Mexican food Cons: Had to make a lot of little changes to the recipe but it turned out amazing! Read More
EatingWell User
Rating: 5 stars
08/05/2012
The family loved it!! I made a lot of little changes to the original recipe: -used raw shrimp and cooked it on the stove with half an onion -heated the refrained beans in separate dish on the stove -heat up corn mixture without shrimp -1st layer I put on the beans than shrimp than corn mixture than small layer of cheese -I put on a second layer of tortillas and than repeated the prior step -put on top layer of tortillas and added some enchilada sauce to the top So basically I added onions cooked the shrimp heated the beans added a second layer to the casserole and used a lot more cheese. Everyone loved it. To keep it healthy probably use less cheese and maybe don't do a second layer. Hope you like it as much as we did:) Pros: Taste great very filling good Mexican food without all the cream Read More
EatingWell User
Rating: 4 stars
07/30/2012
Easy Weeknight Meal I used raw shrimp and sauteed it for just a bit (1-2 minutes) before adding it to the corn mixture AFTER microwaving and the shrimp wasn't too chewy at all. I didn't find the refried beans to be overpowering but I'm sure black beans would be tasty in it too. All in all I'll be making it again! Read More
EatingWell User
Rating: 3 stars
07/17/2012
Pretty good I liked it okay but I couldn't really taste the shrimp because the refried beans have such a strong flavor. Also the shrimp were pretty chewy from cooking for so long. I wonder if raw shrimp wouldn't work better Also black beans instead of refried beans as earlier poster suggested. I served with cilantro and a dollop of sour cream. Pros: Healthy lowfat simple Cons: Bland Read More
EatingWell User
Rating: 4 stars
04/11/2012
Flavorful and filling This is an excellent recipe. One serving is very filling and is packed full of flavor. I added chopped jalapenos and a bit of jalapeno juice as I like spice and that did the trick. Read More
EatingWell User
Rating: 5 stars
12/01/2011
Not only delicious but pretty to look at too! This recipe turned out to be exactly the way it was described: low fat quick and easy and delicious! My family kept going back for more. It will definitely be one of our go-to recipes from now on. I used green salsa made with tomatillos so lots of flavor and organic black bean refried beans as well as rice cheddar cheese. Everything worked out very well. Read More
EatingWell User
Rating: 2 stars
11/28/2011
MEH I made it like the recipe said but added lots of spices and jalapenos. Used raw shrimp and sauteed... If I made this again I would use black beans instead of no-fat refried. This recipe was bland. My husband didn't like it much either. Just meh! Pros: Low fat Cons: beans were nasty Read More
EatingWell User
Rating: 2 stars
11/21/2011
Wasn't what I was hoping for... I made this dish today and I was a little nervous at first. I've never had green enchilada sauce before. It wasn't bad but it certainly wasn't something that I loved. I read some of the comments and I'll probably try it again and try it with red sauce instead of green next time. Read More
dwluvspool@msn.com
Rating: 5 stars
10/30/2011
I made this for the first time last night and my boyfriend liked it a lot. He went back for seconds. This was pretty easy to make which was great since I had a long day at work and didn't have the energy to do anything really complicated. Read More
babyjd01@yahoo.com
Rating: 5 stars
10/30/2011
this was a easy recipe and we all loved it. Kids went and got thirds. We will be making this again. Read More
dblj04@msn.com
Rating: 5 stars
10/30/2011
My daughter is a picky eater and she likes. I will definitely make this recipe again. Read More
EatingWell User
Rating: 5 stars
10/30/2011
My family liked this (our kids are 7 and 5). I personally didn't like putting the shrimp in the microwave for 2 minutes. They were a bit rubbery and I think it may have been from being in the micro. I will try it again but may use black beans - chicken would be nice in this too - if I use shrimp I will not put them in the microwave. I gave this dish 2 instead of 3 stars because of the shrimp. It was super easy to make though and my family liked it...can't go wrong with that! Read More
jordanhorowitz@verizon.net
Rating: 5 stars
10/30/2011
A really quick and easy to prepare casserole with lots of flavor and servings of vegetables. Heating the beans a bit makes them a lot easier to spread. Read More
chimera
Rating: 5 stars
10/30/2011
This literally takes minutes to make all of the ingredients can be eyeballed you only dirty/use one dish and the results are fantastic. Everyone loved it husband went back for seconds! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Have made this for my husband and myself and find that we always full and have leftovers for the next night. We absolutely love this recipe and I have shared it with many friends. I do substitute a cup of hominy for the corn and I feel that it adds an even more authentic Mexican taste to it. Read More
EatingWell User
Rating: 5 stars
10/30/2011
This is in regular rotation at our house - perfect for a weeknight dinner when the last thing you want to do is cook. I recommend using low-sodium beans and salsa as the sodium can add up quickly if you're not careful. The fresh cilantro and lime are key - they make the dish really special. I serve this with a green salad with a citrusy dressing and avocado it's a great light summery meal. Read More
EatingWell User
Rating: 5 stars
10/30/2011
Quick and easy to make.i love shrimp and this dish was really delicious Will recommend to my friends......... Read More
roryaustin@starpower.net
Rating: 5 stars
10/30/2011
We made four trays of this for a buffet lunch after a graduation ceremony. It was great. With thirty people we only had one tray left. We had 3 guests ask us for the recipe. I read the comment about the microwave and released that we heated it on the stove top instead of the microwave. Otherwise we followed the recipe. Read More
EatingWell User
Rating: 5 stars
10/30/2011
This is one of my favorite recipes on eatingwell.com. Guests always love it and there's usually not any leftovers! I prepare it as directed and share it with all my friends. Read More
EatingWell User
Rating: 5 stars
10/30/2011
WOW!!! This is incredible! FAST Healthy and DELICIOUS! I heated the mixture on the stovetop too and added the cilantro to that...also added another layer of corn tortillas cuz I had extra enchilada sauce. Hubby already put his order in for chicken ones and for me to make this once a week! A zillion Thanks or a renewed dinner menu! cindy Read More
EatingWell User
Rating: 5 stars
10/30/2011
Just tried this recipe last night for a birthday dinner and it was excellent. I used a brand of Green chile enchilada sauce called "505" but I think any sauce would be good. I bought the tiny precooked shrimp so as to cut down on dicing up the larger ones. I served it with a pico de gallo and avocado salad on lettuce greens. This is going to be a "go to" recipe for me. It is quick easy does not take a lot of ingredients and is very very tasty! Read More
EatingWell User
Rating: 5 stars
10/30/2011
For a vegetarian option try substituting fresh cauliflower for the shrimp. It's delicious and the cauliflower's texture is similar to shrimp. Read More
EatingWell User
Rating: 5 stars
10/29/2011
This meal was a hit with my whole family. I didn't have pre-cooked shrimp on hand but had some raw so I peeled cut and cooked with PAM and added some chili powder garlic salt and pepper until it was pink. No need to microwave if you are cooking the shimp plus it gave it a fresher flavor. I also poured on all 32 ounces of enchilada sauce and thought it was too much at first but it soaked in nicely. Agree that heating the beans makes a huge difference and they spread much easier. Made some homemade pinto beans and a tomato/avacado salad and it was one of the best meals of the summer! Read More
EatingWell User
Rating: 5 stars
10/29/2011
My husband and I loved this! Couldn't get green enchilada sauce in my neck of the woods so I used red and it was yummy. Since pepper jack is also not available I used sambal gouda cheese which added a bit of kick. I think a sprinkling of diced black olives would be nice to add along with a spoonful of 0% greek yogurt which is our sour cream substitute. Eaten together with a citrussy salad with avocado and you can't go wrong! Read More
Mitchell Hellman
Rating: 5 stars
10/29/2011
While the recipe was tasty it came out a bit 'wet ' whether because of the thawed corn the chiles or the shrimp I don't know. While I understand the appeal of making this in a short time I think the consistency of the filling would have been better if it had been cooked longer (say 45 min.) at a lower temperature (around 375 degrees) to give it time to get a little drier. Read More
EatingWell User
Rating: 5 stars
10/29/2011
This is SO good and super easy. I used raw shrimp and sauteed them in olive oil and a little salt and pepper prior to putting them in the dish. I will definitely make this again! Read More
shortyguy143@yahoo.com
Rating: 5 stars
10/29/2011
First Date Meal I used some beans that I had made earlier in the week and smashed them instead of canned refried beans. It was easy and my date asked for a second helping. I shared this recipe with my friends and family! Read More
Chriissie259
Rating: 5 stars
10/29/2011
It's a keeper...... Only thing different was to add a bit of cumin to the shrimp mix. Delicious!!!!!!!!!!! Read More
jamie.flint@springbranchisd.com
Rating: 5 stars
10/29/2011
Yummy! This was a really easy recipe that came out great. I made half without beans for my husband and it came out fine. It was a little too juicy even letting it sit for 10 minutes after it came out of the oven will TRY to wait a little longer before digging in next time. The extra juice soaked in the leftovers and they have been good all week as leftovers. Yum will be making again Pros: tasty easy to make Read More
wooly
Rating: 5 stars
10/29/2011
it was wonderful after a few changes!! I substituted 1 can of chopped jalapenos for 1 of the cans of green chilis and I omitted the corn. I will add another can of Refried beans the next time I make it. I will definitely be making this again. My hubby says its a keeper!! Pros: I love using pre cooked shrimp Cons: corn everything TEX MEX these days has corn in it. YUCK! Read More
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