Black Bean & Salmon Tostadas

Pickled jalapenos, 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.

Get more healthy dinner recipes under 400 calories.

EatingWell Test Kitchen

Used by permission. (c) Eating Well, Inc.

Main Course

Budget

Ingredients

8 6-inch corn tortillas		2 tablespoons chopped cilantro
Canola oil cooking spray		1 15-ounce can black beans, rinsed
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained		3 tablespoons reduced-fat sour cream
1 avocado, diced		2 tablespoons prepared salsa
2 tablespoons minced pickled jalapeos, plus 2 tablespoons pickling juice from the jar, divided		2 scallions, chopped
2 cups coleslaw mix, (see Tip) or shredded cabbage		Lime wedges, (optional)

directions

Prep: 25 min Total: 30 min (Quick)

Try Kitchen View! Take your computer to the kitchen and view this recipe full-screen, with step-by-step directions.

Enter Kitchen View

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 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.
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.

notes

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

nutritional information

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

Chime In

iVillage

Black Bean & Salmon Tostadas

Ingredients

directions

notes

nutritional information