Black Bean and Salmon Tostadas

Share This:

comments

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.

Yield: 4 servings, 2 tostadas each
Prep Time: 25 minutes
Total Time: 25 minutes

Recipe 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)

Recipe 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.

Recipe Tip: Look for convenient preshredded cabbage-and-carrot coleslaw mix near other prepared vegetables in the produce section of the supermarket.

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

Nutrition Bonus
Vitamin C: 60% daily value (DV)
Folate: 27% DV
Potassium: 19% DV
Iron: 18% DV
Source of omega-3s
2 carbohydrate servings
Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat


Recipes © 2004-2011 Eating Well, Inc. All rights reserved. Reprinted with permission.

Share This:

The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

Any general advice posted on our blog, website, or app is for informational purposes only and is not intended to replace or substitute for any medical or other advice. The One Medical Group entities and 1Life Healthcare, Inc. make no representations or warranties and expressly disclaim any and all liability concerning any treatment, action by, or effect on any person following the general information offered or provided within or through the blog, website, or app. If you have specific concerns or a situation arises in which you require medical advice, you should consult with an appropriately trained and qualified medical services provider.

Comments