Black Bean & Salmon Tostadas

Rating: 4.67 stars
42 Ratings
  • 5 star values: 36
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 2
  • 1 star values: 1

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2010

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Recipe Summary

total:
25 mins
Servings:
4
Nutrition Profile:
High Fiber
Gluten-Free
Healthy Aging
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Position racks in upper and lower thirds of the oven; preheat to 375 degrees F.

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  • 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.

Tips

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.

Nutrition Facts

Serving Size: 2 tostadas
Per Serving:
406 calories; protein 16.6g; carbohydrates 45.2g; dietary fiber 11.7g; sugars 5.7g; fat 19.2g; saturated fat 2.8g; cholesterol 16.1mg; vitamin a iu 621.8IU; vitamin c 35.2mg; folate 106.9mcg; calcium 116mg; iron 3.2mg; magnesium 69.5mg; potassium 679mg; sodium 391.7mg; thiamin 0.2mg.
Exchanges:

2 starch, 1 1/2 lean meat, 1 1/2 fat
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Reviews (42)

Read More Reviews
42 Ratings
  • 5 star values: 36
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 2
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
05/05/2013
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. Read More
gen813@hotmail.com
Rating: 5 stars
10/29/2011
Super easy very tasty and filling! This was so simple and easy and yet so delicious! I loved that everything had it's own taste and no seasonings were needed at all. The flavors just mix together so well! This will definitely become a new favorite around my house. Read More
Lori
Rating: 5 stars
10/30/2011
This is a great starter recipe I have made it twice but didn't follow exact recipe. I used refried beans added salmon with onions & pepper mixed to top placed two sardines on top of each added shredded cabbage without additions a little cheese (to make kid-friendly) and a dollop of peach pineapple chipotle sauce and cooked in the oven. My kids made this meal for lunch quick & easy and very yummy. Great way to get omega 3s into our diet with minimal oven time during the warm spring/summer months. Read More
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EatingWell User
Rating: 1 stars
01/26/2014
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. Read More
EatingWell User
Rating: 5 stars
10/30/2011
Everyone loved this and it was fun to eat. Avocados were kept separate since not everyone likes them. Lime was an important addition. The time estimate was way off. Read More
EatingWell User
Rating: 5 stars
10/30/2011
I tried out this recipe last night and it was a hit! I really wasn't expecting it to be very tasty but everyone loved it and it will definitely be added to our weekly dinner rotation. Thank you! Read More
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EatingWell User
Rating: 5 stars
10/30/2011
Use a good quality of canned salmon. These were really tasty might be good with leftover chicken or shredded pork as well. Will make them again for sure! Read More
EatingWell User
Rating: 5 stars
10/30/2011
This was an excellent dinner. I really enjoyed it and the clean-up mess was minimal.One thing that I added (I know more calories...not much though) was a little olive oil and vinegar to the cabbage mix. It gave it a little zing!Overall very delicious. Mike Billings MT Read More
EatingWell User
Rating: 5 stars
10/30/2011
Mmmm delicious. I was out of jalepenos so I ended up making a slaw with light mayo lime juice tobasco salt pepper and cilantro and put that on top of the tostadas. It's great way to get healthy fats and to get picky eaters to have salmon. Read More
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