. .

Let's Dine! Black Bean & Salmon Tostadas

by Sharon Gayle August 27, 2012


Hopefully, not too busy to make a quick and scrumptious meal for yourself.

All you need is 30-minutes, and PRESTO! You’ll be glad you did and licking your fingers!

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.

A quick and scrumptious, but healthy meal!

Serve with: Brown rice cooked with diced tomatoes and onions or salsa.


Servings & Set-Up

  • 4 servings, 2 tostadas each
  • Active Time: 25 minutes
  • Total Time: 25 minutes


  • 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)


  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 pre-shredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

Nutrition Breakdown

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

Nutrition Profile

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


Courtesy: Eating Well - January/February 2010