Black Bean & Salmon Tostadas


  • 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 (in produce section) or shredded cabbage
  • 2 tablespoons chopped cilantro
  • 1  15-ounce can black beans, rinsed
  • 3 tablespoons reduced-fat sour cream
    (Healthy Tip: Swap out for nonfat plain Greek yogurt)
  • 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 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.

Nutritional Information:  

Per serving: 406 calories; 19 g fat(3 g sat); 12 g fiber; 45 g carbohydrates; 17 g protein; 107 mcg folate; 16 mg cholesterol; 6 g sugars; 0 g added sugars; 622 IU vitamin A; 35 mg vitamin C; 116 mg calcium; 3 mg iron; 392 mg sodium; 679 mg potassium. Makes: 4 servings. Serving Size: 2 tostadas

Recipe originally appeared in EatingWell Magazine January/February 2010

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