ADVERTISEMENT
Black Bean & Salmon Tostadas
Black Bean & Salmon Tostadas
41 Reviews
From: EatingWell Magazine, January/February 2010
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.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 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)
Preparation
-
Active
-
Ready In
- Position racks in upper and lower thirds of the oven; preheat to 375°F.
- Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
- Combine salmon, avocado and jalapenos 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.
- 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.
- Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
- Serving size: 2 tostadas
- Per serving: 406 calories; 19 g fat(3 g sat); 12 g fiber; 45 g carbohydrates; 17 g protein; 107 mcg folate; 16 mg cholesterol; 6 g sugars; 0 g added sugars; 622 IU vitamin A; 35 mg vitamin C; 116 mg calcium; 3 mg iron; 392 mg sodium; 679 mg potassium
- Nutrition Bonus: Vitamin C (58% daily value), Folate (27% dv)
- Carbohydrate Servings: 3
- Exchanges: 2 starch, 1½ lean meat, 1½ fat
Reviews 41
June 26, 2017
By: Doreen Godbee
Made as written, as well as using smoked Sockeye salmon trimmings. Both were excellent!
January 13, 2016
By: EatingWell User
Great but made some changes
Made a few changes. We do not like seafood at all in our household, so I used canned chicken instead. Another change that I made was instead of using cabbage I used brocolli slaw. Loved the texture and extra flavor that the brocolli slaw added. I served this with brown rice seasoned with some Rotelle, chili powder, and lime juice. We liked this so much I was requested by the family to make it two nights in a row. I
Pros: Healthy, quick, easy, delicious
Cons: Doesnt taste like chocalte cake :)
November 20, 2014
By: EatingWell User
Really impressed.
I was really impressed with this recipe! I'm not a big fan of fish, but have been looking at ways to incorporate more omega-3s into our diet. This was an easy, unusual (at least for me) recipe that fit the bill, and it was tasty as heck. I'm adding it to the normal rotation!
Pros: healthy, flavorful, quick
January 26, 2014
By: EatingWell User
Nasty
I don't know if it was just the can if salmon I used but there were hundreds of tiny bones (some of them really big) in the salmon and it made the process of preparing this meal and eating it incredibly grotesque. I still get nauseous whenever I think about it.
May 05, 2013
By: EatingWell User
Delicious!
These were AWESOME. Substituted Greek yogurt for the sour cream, and it worked perfectly. Very filling and so healthy! Will definitely make these again.
April 21, 2013
By: EatingWell User
Delish!
These were delicious! i made a batch of the salmon (fresh, seasoned, and broiled) along with a batch of seasoned shrimp! love all of the flavors! a definite family fav!
Pros: flavorful, spicy
February 24, 2013
By: cindiherres
As so many others recommended, I used fresh frozen salmon fillet. Not a fan of canned salmon. Absolutely loved it!
Pros: So healthy
Cons: choose frozen, or fresh salmon, as opposed to mushy canned salmon.
January 29, 2013
By: EatingWell User
Very Tasty!
My husband and I loved this recipe! I left out the cilantro and sour cream as I'm not a fan of either. It had excellent flavors and came together so quickly! I'll definitely be making this again soon.
Pros: Easy & Fast
August 15, 2012
By: EatingWell User
LOVED IT!
I made this for dinner the other night because my husband & I are trying to cook healthy and more exciting flavored dinners. We made this and LOVE IT!!! We had the leftovers last night as well, and I can't wait to make it again. Some suggestions: make sure the canned salmon is boneless. I assumed all canned salmon was boneless. Boy was I wrong! It's a pain to pick teeny bones out of a can of salmon. The flavor of the coleslaw after I mixed in all the ingredients wasn't as sweet as I wanted so I added about a tablespoon of sugar to the mix. I also added a teeny bit of salt to the bean mix. I like texture to my food, so I didn't blend the beans & sour cream to the point where they were fully liquid. I left a bit of texture. Overall, I loved the dish, and it turned out better than I expected.
Pros: Not too much prep involved
Cons: None
