Tuesday, October 5, 2010

Salmon & Black Bean Tostadas

I made Salmon & Black Bean tostadas the other night for dinner and they were great!  Truly something different, they tasted really fresh, and they were fairly easy as well as healthy, so they will be added to our rotation!

I found the recipe on Eating Well magazine's website, but tweaked it a bit for our use and tastes:

Salmon & Black Bean Tostadas

4 servings, 2 tostadas each
Active Time:
Total Time:


  • 8  6-inch corn tortillas (you could also use flour tortillas if you prefer)
  • Canola oil cooking spray
  • 1  6-7 ounce can boneless, skinless wild Alaskan salmon, drained (I used a can with skin & bones in it since it was cheaper - the skin was easy to take off and I removed the backbone.  The other bones were so soft that they didn't need to be removed.  Of course, you can use fresh salmon as well if you prefer, but it costs much more.)
  • 1 avocado, diced
  • 2 fresh tomatoes, seeded & diced
  • 2 cups shredded cabbage (I used Savoy cabbage because we love its texture, which goes quite nicely with the pureed beans)
  • 2 tablespoons chopped cilantro
  • 1 15-ounce can black beans, rinsed
  • 3 tablespoons fat-free cottage cheese
  • 2 cloves of garlic
  • 2 tablespoons prepared salsa
  • 2 scallions, chopped
  • 4 tablespoons of light greek yogurt (instead of sour cream)
  • Salt to taste (I like to use flaked sea salt)
  • 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. Prepare the salmon by taking out of the can, pick out bones/skin (if they are present), flake up by hand into bowl.
  4. Process black beans, cottage cheese, garlic & salt to taste (1/2 tsp?) in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.  (By the way, this will make a great healthy dip as well!!)
  5. Chop avocado & tomatoes and mix in a bowl.  Add salt and pepper to taste.
  6. Combine cabbage, cilantro and the scallions in a hot, non-stick skillet.  Cook until slightly soft, about 4-5 minutes.
  7. To assemble tostadas, spread each tortilla with some bean mixture, cabbage mixture, and some salmon mixture.  Top with Greek yogurt and salsa. Serve with lime wedges, if desired.



Per serving: 319 calories; 11 g fat (2 g sat, 6 g mono); 16 mg cholesterol; 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.

2 Carbohydrate Serving


  1. there's a rick bayless recipe where it's smoked salmon & black bean. delicious. so, so good. this one looks super tasty, too!

  2. this sounds delicious - going to give it a try this week - yum