Black Bean & Salmon Tostadas

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Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.

Black Bean & Salmon Tostadas
Nutritionist Tested & Approved

Time: 25 minutes

Ingredients
  • 8 6-inch corn tortillas

  • Canola oil cooking spray

  • 1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained

  • 1 avocado, diced

  • 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided

  • 2 cups coleslaw mix, (see Tip) or shredded cabbage

  • 2 tablespoons chopped cilantro

  • 1 15-ounce can black beans, rinsed

  • 3 tablespoons reduced-fat sour cream

  • 2 tablespoons prepared salsa

  • 2 scallions, chopped

  • Lime wedges, (optional)

Directions
  1. Position racks in upper and lower thirds of the oven; preheat to 375°F.

  2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.

  3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.

  4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Kitchen tip: Look for convenient preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.


Nutritional Facts

Servings
4
Calories
319
Added Sugars
0g
Carbohydrates
43g
Cholesterol
16mg
Dietary Fiber
12g
Fat
11g
Monounsaturated Fat
6g
Potassium
670mg
Protein
16g
Saturated Fat
2g
Sodium
352mg
Bonus
Vitamin C (60% daily value)
Folate (27% dv)
Potassium (19% dv)
Iron (18% dv)
source of omega-3s.
Carbohydrate Servings
2
Exchanges
2 starch
1 1/2 lean meat
1 1/2 fat

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