Black Bean & Salmon Tostadas


Calling all parties of two! Do you ever feel like the supermarkets discriminate against us? I mean, what’s with not being able to buy a single carrot for a recipe? (Oh wait, I’m actually told Whole Foods sells these, but I don’t have the good fortune of having one nearby.) Or a little tub of light sour cream? Yeah, some of the stores around me only carry the 8oz containers in the full-fat variety. To get around this, I try to make sure to plan multiple meals in the same week to use up these ingredients. But what about giant boxes of cereal on sale? Totally would go stale before we’d get to eating it all (to be honest, I hardly ever let cereal into my lower-carb lifestyle, but sometimes all I want as a splurge is a bowl of Honey Bunches!) Another offender? Corn tortillas. Especially when you can get a package of 30 of them for about $1.39 in the “cheap” supermarket, or pay the same amount for a pack of 10 in the other stores. But wait – here’s the difference between cereal and tortillas. Tortillas can be frozen!

For that reason, I take full advantage of getting the good deal on the bulk quantity of these. Even though I don’t eat tons of carbs, I find that the small corn tortillas can fit pretty nicely into my diet. Of course, they’re a key ingredient in my staple black bean tortilla casserole. I also love to bake them into healthier crunchy taco shells for easy crockpot chicken tacos, or really any kind of taco. Similarly, they can be baked into crispy flat rounds for tostadas, such as these black bean and salmon tostadas. This recipe comes from Eating Well, my new obsession. They seem to eat, well, a lot like me. It’s like they know me and get that I’m not looking for the same old stuff in a healthy recipe.

My version is a little higher in calories than the original because I used the full amount of salmon, while cutting all the other ingredient amounts in half. But I’ll gladly take the extra protein. This was a well-balanced, filling and flavorful meal. The only thing that would make it better would be to use fresh cooked salmon instead of canned (well, actually this was pouched), so if I think of it, I’ll cook some extra next time. But for an easy and fresh weeknight meal, this hit the spot.

If you cook for two, are there ingredients that you can’t stand buying because you’ll never use them up?

Black Bean & Salmon Tostadas
Slightly Adapted from
Eating Well
Printable Recipe

4 6″ corn tortillas
1 6oz pouch of salmon
1/2 avocado, diced
2 pickled jalapeno peppers, thinly sliced (remove seeds for less heat)
2 cups coleslaw mix
2 tablespoons chopped cilantro
juice from 1 lime
1 tablespoon juice from the pickled jalapenos
salt, to taste
1 cup drained, rinsed black beans
2 tablespoons (28gm) nonfat plain Greek yogurt, or light sour cream
2 tablespoon salsa, preferably mango salsa
3/4 teaspoon ground cumin
2 scallions, chopped

Preheat oven to 400F. Place tortillas on a baking sheet and spray with nonstick cooking spray; turn and spray opposite side.

Bake the tortillas for 10-15 minutes, until crisp.

Meanwhile, in a medium-sized bowl, breakup the salmon with a fork. Gently mix with the diced avocado and pickled jalapenos.

In another bowl, toss the slaw mix with the cilantro, lime juice, pickling juice, and salt.

Finally, combine the black beans, yogurt or sour cream, salsa, and cumin in a food processor and blend.

Spread each tortilla with some of the black bean mixture, then top with the salmon and slaw. Finsh by sprinkling with chopped scallions.

Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 453.6
Total Fat: 11.7 g
Cholesterol: 45.0 mg
Sodium: 1,173.7 mg
Total Carbs: 57.8 g
Dietary Fiber: 10.7 g
Protein: 33.3 g

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62 Responses to “Black Bean & Salmon Tostadas”

  1. 1

    Dawn — April 5, 2010 @ 1:00 pm Reply

    Hi! Happy Monday. I completely agree with you. It's so frustrating when you just need a Tbsp of fresh herbs but you have to buy the whole bunch and yes, when you just need one carrot. Although when it comes to veggies I guess that works well for me because it forces me to eat my veggies before they go bad! I love the tostada idea. Yum!

  2. 2

    Averie (LoveVeggiesAndYoga) — April 5, 2010 @ 2:43 pm Reply

    Oh my husband would love these! Thanks for your kinds words..yeah, ppl who dont blog really have no clue what it takes! ha! HAve a great week, Cara!

  3. 3

    Katie — April 5, 2010 @ 3:24 pm Reply

    These sound so yummy! I know what you mean about the grocery store not being 2 person household-friendly! Like you, I plan menus so that I have as little waste as possible.

  4. 4

    sunflowerramos — April 5, 2010 @ 4:54 pm Reply

    I know what you mean. Especially with the sour cream!!That is why I can not buy fruit or veggies @ Costco. I don't need 2 lbs of broccoli florets! They will go bad before the end of the week.There are some bulk items that I can buy b/c we eat alot of-mostly fish and lettuce.

  5. 5

    beeskneeslife — April 5, 2010 @ 4:55 pm Reply

    For some reason we have been throwing away green onions/scallions lately. Not using them fast enough before they go bad I guess. We would buy more produce at Costco because it seems to be cheaper for the most part, but we would end up wasting the savings by not eating it fast enough!

  6. 6

    Joanne — April 5, 2010 @ 5:31 pm Reply

    I always get so irritated when I have to buy whole packs of things that I know will go bad before I use them up! Thankfully goods like tortillas last FOREVER without going stale. These tostadas look excellent. Salmon is by far an amazing topping.

  7. 7

    *Naomi* — April 5, 2010 @ 6:28 pm Reply

    YUM these look so good! I totally know what you mean! I LOVE veggies, but sometimes if i dont use them quick enough I end up throwing them out and ai HATE waasting food!!! I LOVE beans though and always find a way to use those up!

  8. 8

    Susan from Food Blogga — April 5, 2010 @ 7:11 pm Reply

    I'm totally with you on this one. I've been cooking for two for over 15 years, and it hasn't gotten any better. That's why I love farmers' markets. I can buy just the amount I need and the prices aren't exorbitant.

  9. 9

    Elina — April 5, 2010 @ 7:59 pm Reply

    These look gorgeous!! I'd have to make a few adjustments based on our tastes, but otherwise I think it would make for a perfect weeknight meal. Come to think of it, I may actually make something similar for lunch tomorrow. Thanks for the inspiration :)

  10. 10

    Kelly — April 5, 2010 @ 8:33 pm Reply

    Gorgeous. Love the color contrast in the photo Cara. The dish looks so inviting as photographed. I know there are a million things that I hate buying because of my cooking for one and of course you ask and I cannot think of anything! I will say I've become better at choosing recipes that double up on the same ingredients and buy a lot of things in only the quantity I need in the bulk bins.

  11. 11

    preventionrd — April 5, 2010 @ 9:21 pm Reply

    I agree, it stinks to have to buy in bulk when you just need a bit! For that reason, I find Whole Foods to be cheaper for SOME things. For instance, leeks in the grocery store come in bundles of 3 for $3. I don't want 3 leeks! I'd rather pay $1.50 for 1 and not waste the money and food buying too much!The tostadas look wonderful, Cara!

  12. 12

    preventionrd — April 5, 2010 @ 9:21 pm Reply

    I agree, it stinks to have to buy in bulk when you just need a bit! For that reason, I find Whole Foods to be cheaper for SOME things. For instance, leeks in the grocery store come in bundles of 3 for $3. I don't want 3 leeks! I'd rather pay $1.50 for 1 and not waste the money and food buying too much!The tostadas look wonderful, Cara!

  13. 13

    TJ — April 5, 2010 @ 11:31 pm Reply

    I dont eat fish but they look amazing- minus the salmon. lol :) YUM!

  14. 14

    gfe--gluten free easily — April 6, 2010 @ 12:23 am Reply

    I crave all things salmon–these look totally amazing!Shirley

  15. 15

    Kevin — April 6, 2010 @ 1:13 am Reply

    I really like the sound of using salmon in tostadas!

  16. 16

    grace — April 6, 2010 @ 9:36 am Reply

    if you think shopping for two is bad, i think you can understand my plight in shopping for one! tortillas are certainly one thing i buy in bulk–they're great for everything from traditional tacos to miniature pizzas! let me slip the salmon out of this recipe and it'll be just perfect. :)

  17. 17

    Brandi — April 6, 2010 @ 1:40 pm Reply

    yum, this sounds great! I've never tried salmon in Mexican dishes.

  18. 18

    ashley — April 6, 2010 @ 2:09 pm Reply

    ohh yum!! salmon & black beans! sounds and looks delish!!

  19. 19

    yumventures — April 6, 2010 @ 4:31 pm Reply

    This looks amazing! Definitely something I would make for myself and Z :) I always have to plan meals for the week that use up a certain ingredient (beans, sour cream, etc)…I hate how they don't come in smaller servings too! However, it has made me very good at meal planning :)

  20. 20

    Jenn AKA The Leftover Queen — April 6, 2010 @ 5:05 pm Reply

    These look so yummy, Cara! I love all the flavors and ingredients. I know how you feel at the store too. I find myself using things like yogurt in place of sour cream, just because I don't want to buy SC just for one recipe, etc. So yeah! I feel you, sister! :)

  21. 21

    Nicole Chow - HealthyChow.com — April 6, 2010 @ 7:14 pm Reply

    I totally know what you mean about not wanting to buy a large tub of something like sour cream for one recipe when you're only cooking for two. Actually, I had a small tub of sour cream sitting in my fridge for weeks before I looked at it again and realized it had to be chucked. Great recipe! I love all those flavors, and especially the fact that you used salmon. Thanks for the tip about freezing the taco shells. I don't know why, but I don't think I ever would have thought of that?! I have hard time buying fresh herbs. I'll use a small amount for one recipe and then I won't know what to do with the rest. I've tried freezing fresh herbs, but it's just never the same :(

  22. 22

    Taste of Beirut — April 7, 2010 @ 1:50 am Reply

    CaraI had tostadas on my menu this week! Not these though! I love your version! Very tasty and original!

  23. 23

    Maria — May 3, 2010 @ 1:39 am Reply

    We love making veggie tostadas. Love all of your toppings!

  24. 24

    Maria — March 28, 2011 @ 8:52 pm Reply

    We love making veggie tostadas. Love all of your toppings!

  25. 25

    Taste of Beirut — March 28, 2011 @ 8:52 pm Reply

    CaraI had tostadas on my menu this week! Not these though! I love your version! Very tasty and original!

  26. 26

    Nicole Chow - HealthyChow.com — March 28, 2011 @ 8:52 pm Reply

    I totally know what you mean about not wanting to buy a large tub of something like sour cream for one recipe when you're only cooking for two. Actually, I had a small tub of sour cream sitting in my fridge for weeks before I looked at it again and realized it had to be chucked. Great recipe! I love all those flavors, and especially the fact that you used salmon. Thanks for the tip about freezing the taco shells. I don't know why, but I don't think I ever would have thought of that?! I have hard time buying fresh herbs. I'll use a small amount for one recipe and then I won't know what to do with the rest. I've tried freezing fresh herbs, but it's just never the same :(

  27. 27

    Jenn AKA The Leftover Queen — March 28, 2011 @ 8:52 pm Reply

    These look so yummy, Cara! I love all the flavors and ingredients. I know how you feel at the store too. I find myself using things like yogurt in place of sour cream, just because I don't want to buy SC just for one recipe, etc. So yeah! I feel you, sister! :)

  28. 28

    yumventures — March 28, 2011 @ 8:52 pm Reply

    This looks amazing! Definitely something I would make for myself and Z :) I always have to plan meals for the week that use up a certain ingredient (beans, sour cream, etc)…I hate how they don't come in smaller servings too! However, it has made me very good at meal planning :)

  29. 29

    ashley — March 28, 2011 @ 8:52 pm Reply

    ohh yum!! salmon & black beans! sounds and looks delish!!

  30. 30

    ashley — March 28, 2011 @ 8:52 pm Reply

    ohh yum!! salmon & black beans! sounds and looks delish!!

  31. 31

    Brandi — March 28, 2011 @ 8:52 pm Reply

    yum, this sounds great! I've never tried salmon in Mexican dishes.

  32. 32

    Brandi — March 28, 2011 @ 8:52 pm Reply

    yum, this sounds great! I've never tried salmon in Mexican dishes.

  33. 33

    grace — March 28, 2011 @ 8:52 pm Reply

    if you think shopping for two is bad, i think you can understand my plight in shopping for one! tortillas are certainly one thing i buy in bulk–they're great for everything from traditional tacos to miniature pizzas! let me slip the salmon out of this recipe and it'll be just perfect. :)

  34. 34

    Kevin — March 28, 2011 @ 8:52 pm Reply

    I really like the sound of using salmon in tostadas!

  35. 35

    gfe--gluten free easily — March 28, 2011 @ 8:52 pm Reply

    I crave all things salmon–these look totally amazing!Shirley

  36. 36

    TJ — March 28, 2011 @ 8:52 pm Reply

    I dont eat fish but they look amazing- minus the salmon. lol :) YUM!

  37. 37

    TJ — March 28, 2011 @ 8:52 pm Reply

    I dont eat fish but they look amazing- minus the salmon. lol :) YUM!

  38. 38

    preventionrd — March 28, 2011 @ 8:52 pm Reply

    I agree, it stinks to have to buy in bulk when you just need a bit! For that reason, I find Whole Foods to be cheaper for SOME things. For instance, leeks in the grocery store come in bundles of 3 for $3. I don't want 3 leeks! I'd rather pay $1.50 for 1 and not waste the money and food buying too much!The tostadas look wonderful, Cara!

  39. 39

    preventionrd — March 28, 2011 @ 8:52 pm Reply

    I agree, it stinks to have to buy in bulk when you just need a bit! For that reason, I find Whole Foods to be cheaper for SOME things. For instance, leeks in the grocery store come in bundles of 3 for $3. I don't want 3 leeks! I'd rather pay $1.50 for 1 and not waste the money and food buying too much!The tostadas look wonderful, Cara!

  40. 40

    preventionrd — March 28, 2011 @ 8:52 pm Reply

    I agree, it stinks to have to buy in bulk when you just need a bit! For that reason, I find Whole Foods to be cheaper for SOME things. For instance, leeks in the grocery store come in bundles of 3 for $3. I don't want 3 leeks! I'd rather pay $1.50 for 1 and not waste the money and food buying too much!The tostadas look wonderful, Cara!

  41. 41

    Kelly — March 28, 2011 @ 8:52 pm Reply

    Gorgeous. Love the color contrast in the photo Cara. The dish looks so inviting as photographed. I know there are a million things that I hate buying because of my cooking for one and of course you ask and I cannot think of anything! I will say I've become better at choosing recipes that double up on the same ingredients and buy a lot of things in only the quantity I need in the bulk bins.

  42. 42

    Kelly — March 28, 2011 @ 8:52 pm Reply

    Gorgeous. Love the color contrast in the photo Cara. The dish looks so inviting as photographed. I know there are a million things that I hate buying because of my cooking for one and of course you ask and I cannot think of anything! I will say I've become better at choosing recipes that double up on the same ingredients and buy a lot of things in only the quantity I need in the bulk bins.

  43. 43

    Elina — March 28, 2011 @ 8:52 pm Reply

    These look gorgeous!! I'd have to make a few adjustments based on our tastes, but otherwise I think it would make for a perfect weeknight meal. Come to think of it, I may actually make something similar for lunch tomorrow. Thanks for the inspiration :)

  44. 44

    Elina — March 28, 2011 @ 8:52 pm Reply

    These look gorgeous!! I'd have to make a few adjustments based on our tastes, but otherwise I think it would make for a perfect weeknight meal. Come to think of it, I may actually make something similar for lunch tomorrow. Thanks for the inspiration :)

  45. 45

    Susan from Food Blogga — March 28, 2011 @ 8:52 pm Reply

    I'm totally with you on this one. I've been cooking for two for over 15 years, and it hasn't gotten any better. That's why I love farmers' markets. I can buy just the amount I need and the prices aren't exorbitant.

  46. 46

    Susan from Food Blogga — March 28, 2011 @ 8:52 pm Reply

    I'm totally with you on this one. I've been cooking for two for over 15 years, and it hasn't gotten any better. That's why I love farmers' markets. I can buy just the amount I need and the prices aren't exorbitant.

  47. 47

    *Naomi* — March 28, 2011 @ 8:52 pm Reply

    YUM these look so good! I totally know what you mean! I LOVE veggies, but sometimes if i dont use them quick enough I end up throwing them out and ai HATE waasting food!!! I LOVE beans though and always find a way to use those up!

  48. 48

    Maria — March 29, 2011 @ 2:04 am Reply

    We love making veggie tostadas. Love all of your toppings!

  49. 49

    Nicole Chow - HealthyChow.com — March 29, 2011 @ 2:04 am Reply

    I totally know what you mean about not wanting to buy a large tub of something like sour cream for one recipe when you're only cooking for two. Actually, I had a small tub of sour cream sitting in my fridge for weeks before I looked at it again and realized it had to be chucked. Great recipe! I love all those flavors, and especially the fact that you used salmon. Thanks for the tip about freezing the taco shells. I don't know why, but I don't think I ever would have thought of that?! I have hard time buying fresh herbs. I'll use a small amount for one recipe and then I won't know what to do with the rest. I've tried freezing fresh herbs, but it's just never the same :(

  50. 50

    grace — March 29, 2011 @ 2:04 am Reply

    if you think shopping for two is bad, i think you can understand my plight in shopping for one! tortillas are certainly one thing i buy in bulk–they're great for everything from traditional tacos to miniature pizzas! let me slip the salmon out of this recipe and it'll be just perfect. :)

  51. 51

    gfe--gluten free easily — March 29, 2011 @ 2:04 am Reply

    I crave all things salmon–these look totally amazing!Shirley

  52. 52

    preventionrd — March 29, 2011 @ 2:04 am Reply

    I agree, it stinks to have to buy in bulk when you just need a bit! For that reason, I find Whole Foods to be cheaper for SOME things. For instance, leeks in the grocery store come in bundles of 3 for $3. I don't want 3 leeks! I'd rather pay $1.50 for 1 and not waste the money and food buying too much!The tostadas look wonderful, Cara!

  53. 53

    *Naomi* — March 29, 2011 @ 2:04 am Reply

    YUM these look so good! I totally know what you mean! I LOVE veggies, but sometimes if i dont use them quick enough I end up throwing them out and ai HATE waasting food!!! I LOVE beans though and always find a way to use those up!

  54. 54

    sunflowerramos — March 29, 2011 @ 2:04 am Reply

    I know what you mean. Especially with the sour cream!!That is why I can not buy fruit or veggies @ Costco. I don't need 2 lbs of broccoli florets! They will go bad before the end of the week.There are some bulk items that I can buy b/c we eat alot of-mostly fish and lettuce.

  55. 55

    Dawn — March 29, 2011 @ 2:04 am Reply

    Hi! Happy Monday. I completely agree with you. It's so frustrating when you just need a Tbsp of fresh herbs but you have to buy the whole bunch and yes, when you just need one carrot. Although when it comes to veggies I guess that works well for me because it forces me to eat my veggies before they go bad! I love the tostada idea. Yum!

  56. 56

    preventionrd — April 5, 2011 @ 1:15 am Reply

    I agree, it stinks to have to buy in bulk when you just need a bit! For that reason, I find Whole Foods to be cheaper for SOME things. For instance, leeks in the grocery store come in bundles of 3 for $3. I don't want 3 leeks! I'd rather pay $1.50 for 1 and not waste the money and food buying too much!The tostadas look wonderful, Cara!

  57. 57

    Nicole Chow - HealthyChow.com — April 5, 2011 @ 1:15 am Reply

    I totally know what you mean about not wanting to buy a large tub of something like sour cream for one recipe when you're only cooking for two. Actually, I had a small tub of sour cream sitting in my fridge for weeks before I looked at it again and realized it had to be chucked. Great recipe! I love all those flavors, and especially the fact that you used salmon. Thanks for the tip about freezing the taco shells. I don't know why, but I don't think I ever would have thought of that?! I have hard time buying fresh herbs. I'll use a small amount for one recipe and then I won't know what to do with the rest. I've tried freezing fresh herbs, but it's just never the same :(

  58. 58

    gfe--gluten free easily — April 5, 2011 @ 1:15 am Reply

    I crave all things salmon–these look totally amazing!Shirley

  59. 59

    Kelly — April 5, 2011 @ 1:15 am Reply

    Gorgeous. Love the color contrast in the photo Cara. The dish looks so inviting as photographed. I know there are a million things that I hate buying because of my cooking for one and of course you ask and I cannot think of anything! I will say I've become better at choosing recipes that double up on the same ingredients and buy a lot of things in only the quantity I need in the bulk bins.

  60. 60

    TJ — April 5, 2011 @ 1:15 am Reply

    I dont eat fish but they look amazing- minus the salmon. lol :) YUM!

  61. 61

    beeskneeslife — April 5, 2011 @ 1:15 am Reply

    For some reason we have been throwing away green onions/scallions lately. Not using them fast enough before they go bad I guess. We would buy more produce at Costco because it seems to be cheaper for the most part, but we would end up wasting the savings by not eating it fast enough!

  62. 62

    Averie (LoveVeggiesAndYoga) — April 5, 2011 @ 1:15 am Reply

    Oh my husband would love these! Thanks for your kinds words..yeah, ppl who dont blog really have no clue what it takes! ha! HAve a great week, Cara!

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