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Black Bean & Salmon Tostadas

:  January/February 2010

Your rating: None Average: 4.1 (241 votes)

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.


READER'S COMMENT:
"AMAZINGLY DELICIOUS! We had to sprinkle a little salt and drizzle more lime juice on the top. Definitely a keeper. "
Black Bean & Salmon Tostadas Recipe

Makes: 4 servings, 2 tostadas each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Healthy weight | Heart healthy | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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)

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Preparation

  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.

Tips & Notes

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

Nutrition

Per serving: 319 calories; 11 g fat ( 2 g sat , 6 g mono ); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

Nutrition 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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Recipe Categories

Style/Theme
Budget
Comfort foods
Entertaining, casual
Everyday favorites
Quick (total 30 min. or less)
Health & Diet Considerations
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Beans/Legumes
Fish
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
Southwest
Preparation/ Technique
Bake
Microwave
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Cinco de Mayo
Super Bowl
Publication
January/February 2010
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