Name: Quick Shrimp Enchilada Bake
Cook time: 20 min
Total time: 45 min
Ingredients: 1 pound peeled cooked shrimp, (see Ingredient Note), tails removed, diced; 1 cup frozen corn, thawed; 2 4-ounce cans chopped green chiles, (not drained); 2 cups canned green enchilada sauce, or green salsa, divided; 12 corn tortillas; 1 15-ounce can nonfat refried beans; 1 cup reduced-fat shredded cheese, such as Mexican-style cheese blend, Monterey Jack or Cheddar; 0.5 cup chopped fresh cilantro; 1 lime, cut into wedges

Quick Shrimp Enchilada Bake

4.6

(31)

31 Reviews

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

Updated on June 23, 2020

Cook Time:

20 mins

Additional Time:

25 mins

Total Time:

45 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Bone Health Gluten-Free Healthy Aging High Calcium High Fiber High-Protein Low Added Sugars Low-Calorie

Jump to Nutrition Facts

Ingredients

1 pound peeled cooked shrimp, (see Ingredient Note), tails removed, diced
1 cup frozen corn, thawed
2 4-ounce cans chopped green chiles, (not drained)
2 cups canned green enchilada sauce, or green salsa, divided
12 corn tortillas
1 15-ounce can nonfat refried beans
1 cup reduced-fat shredded cheese, such as Mexican-style cheese blend, Monterey Jack or Cheddar
½ cup chopped fresh cilantro
1 lime, cut into wedges

Directions

Preheat oven to 425 degrees F. Coat a 9-by-13-inch glass baking dish with cooking spray.
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
6g	Fat
36g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 291
% Daily Value *
Total Carbohydrate 36g	13%
Dietary Fiber 6g	21%
Total Sugars 2g
Protein 25g	49%
Total Fat 6g	8%
Saturated Fat 2g	11%
Cholesterol 127mg	42%
Vitamin A 684IU	14%
Vitamin C 11mg	12%
Folate 24mcg	6%
Sodium 1162mg	51%
Calcium 233mg	18%
Iron 2mg	11%
Magnesium 54mg	13%
Potassium 228mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.