Thursday, May 6, 2010

Black Bean and Salmon Tostadas

Mexican food, while it is my true love, is not particularly healthy. Cheese and fried tortillas, beans made with lard and bell peppers glistening with oil. But these tostadas...wow. The black bean part really satisfies that frijoles refritos craving. Omega-3s from the salmon (canned salmon is also a very sustainable fish source) and healthy fats from the avocado. I was even impressed with how the tortillas baked up nice and crisp. It's also insanely quick to make since you barely even have to cook anything; it's really more assembly. In other words, even my parents could make these. However, they don't necessarily keep well for leftovers, so I would recommend having 4 people to eat them or halving the ingredients.

Black Bean & Salmon Tostadas
source: Eating Well via Cara's Cravings

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 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)
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.
Nutrition
Per serving (2 tostadas): 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.