Recipes > Lunch/Dinner > Salmon Tostadas with Fresh Vegetables

Salmon Tostadas with Fresh Vegetables

salmon tostadas with fresh vegetables - lettuce, tomatoes, avocado

This is one of the variations of our baked tostadas base recipe as seen in our Whole Life Meal Plan. Salmon tostadas come together super quickly, can be customized in countless ways, and are absolutely delicious! 

Must-Know Cooking Skills

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Culinary Tips for the Best Baked Salmon Tostadas

When you roast salmon in the oven with the skin side down, the skin doesn’t get crispy, so it’s not very appealing to eat. However, it does separate easily from the fish once cooked. 

Remove small pin bones before cooking using fish bone tweezers; these are no fun to bite into!

Cook the fish to an internal temperature of 145ºF for food safety.

If you already have cooked salmon from a recipe earlier in the week, feel free to use that! Serve cold, or reheat in the warm oven until it reaches 165ºF.

If you don’t have low-sodium canned beans, drain and rinse your beans to remove excess salt.

The flavor of the “refried beans” is dependent on the salsa, so buy one that you enjoy and is appropriately mild or spicy for your taste. 

When heating the beans with the salsa, be sure to stir occasionally to prevent sticking.

If you prefer smoother beans, use an immersion blender or a regular stand blender.

You can also make crispy tostada shells in the microwave. Place tortillas one at a time on a paper towel or microwave-safe plate, then microwave for 1 minute on each side. Smaller tortillas cook faster, so use your first tortilla as your “test” tortilla, then adjust microwave times from there. Different microwaves produce different results, so be sure to watch the first one carefully so it doesn’t burn; sometimes 30 seconds is enough time for the second side.

Don’t want to turn your stovetop on? No problem! Place the beans and salsa in a microwave-safe bowl and microwave for ~90 seconds, stirring every 30 seconds. Heat through and mash to desired consistency.

Between these two alternative cooking methods and by using leftover salmon, you can make this mess-free salmon tostadas recipe anywhere that has a microwave! How’s that for an easy workplace lunch?!

This is a great recipe for kids to help make. They love mashing, mixing, and assembling! Once you are ready to eat, serve the toppings family-style and let everyone customize their tostadas to THEIR taste!

Ingredient Substitutions

  • Corn Tortillas: you can use whole wheat tortillas, but they don’t crisp up as well in the oven or microwave. If using whole wheat tortillas, consider simply warming them and making burritos or salmon tacos instead.
  • Salmon: substitute any fish of your choice – cod, mahi mahi, barramundi, tilapia, etc.
  • Mexican Spice Blend: substitute taco seasoning or a blend of 1 teaspoon cumin, ½ teaspoon chili powder, ¼ teaspoon garlic powder, and ¼ teaspoon oregano.
  • Canned Beans: substitute beans cooked from dried. One 15-ounce can contains ~ 1 ½ cups drained beans, so you will need 3 cups total.
  • Salsa: use any salsa of your choice. Fire-roasted and chipotle salsas add smokiness, whereas mango and peach salsas add a touch of sweetness. Choose a spice level that suits your preferences.
  • Romaine: substitute chopped spinach, green or red leaf lettuce, arugula, microgreens, or shredded cabbage.
  • Tomatoes: substitute diced whole tomato or pico de gallo.
  • Avocado: substitute guacamole.
  • Cilantro: substitute chopped chives or sliced scallions.

Recipe Variations

Feel free to leave off or add any ingredients to your taste! We love a sprinkle of feta, cotija, or shredded cheese on these tostadas.

You could also use guacamole as the base spread in place of the non-refried beans for something a little different!

Need some recipe inspiration?

Use our baked tostadas base recipe as a guide to make this recipe your own, or try out these favorite recipe variations!

Equipment Recommendations

Use these kitchen tools for recipe success:

Are Fish Tostadas Healthy?

These ones are! This fish tostada recipe is packed with all of the nutrients needed for a healthy plate and a healthy body. The featured ingredients in this recipe are salmon, whole grain corn tortillas, beans, and vegetables.

Salmon

Fish is a quality source of protein that is rich in vitamins and minerals. Fatty fish, like salmon, is high in EPA and DHA omega-3 fatty acids, which are good for heart and brain health.

Confused about which salmon to purchase? Wild-caught is known for having a higher omega-3 content, but surprisingly, that’s not always the case! We recommend consulting the Monterrey Bay Aquarium Seafood Watch app to help guide your seafood purchasing decisions.

Whole Grain Corn Tortillas

Whole grains contain B vitamins, minerals, phytochemicals, and fiber. These nutrients provide your body with energy, promote satiety, and regulate digestion. Avoid corn tortillas with excessive additives; choose varieties with minimal ingredients: corn, water, lime, and salt.

Beans

Beans contain plant-based protein, complex carbohydrates, fiber, vitamins, and minerals and are an important part of a plant-forward diet. These nutrients promote gut health, decrease risk of developing heart disease, cancer, and diabetes, and promote a healthy weight. All of the world’s longest lived populations consume beans daily.

Salsa

The main ingredient in salsa is tomatoes. Tomatoes are rich in lycopene, a phytochemical that helps protect against heart disease and prostate cancer. (1, 2) Canned and/or cooked tomatoes are higher in lycopene than their fresh counterparts. (3)

Colorful Vegetables

Leafy Greens

Leafy green veggies are rich in essential vitamins, minerals, and phytochemicals that promote health and help fight diseases.

Tomatoes

Tomatoes contain Vitamin C, as well as phytonutrients such as lycopene, which may help reduce cancer risk. Cooked tomatoes contain more lycopene, but fresh are still nutritious.

Avocado

Avocados are rich in healthy fats and are a great source of vitamins, minerals, and phytonutrients. They also happen to make everything taste better (well, at least To Taste thinks so)!

Serving Suggestions for Black Bean and Salmon Tostadas

This tostada recipe can be a satisfying meal on its own, as it contains complex carbohydrates, healthy protein, and filling fats. If you would like to add a side dish, we recommend serving tostadas with roasted vegetables or some fresh fruit.

How to Store Leftover Salmon Tostadas 

Store the bean spread and tostada shells separately, otherwise the tortilla will get soggy. Store the bean spread in an airtight container in the refrigerator for up to 7 days. Use extra bean spread as a dip for veggies, crackers, or chips or as a tasty filling in wraps, quesadillas, or burritos.

Store leftover baked tostada shells in a bag or container at room temperature. 

Cool leftover fish completely, then store in an airtight container in the refrigerator for up to 7 days.

You can also freeze leftover fish. Place in an airtight container and freeze for up to 6 months. Thaw overnight in the refrigerator before heating. When ready to heat and serve, place on a pan and cover. Place in a cold oven, then preheat the oven to 350ºF. Once the oven reaches 350ºF, check the internal temperature of the fish. If it is 165ºF or above, it’s ready to serve. If it is not yet 165º, continue cooking for a few more minutes.

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Salmon Burgers

salmon tostadas with fresh vegetables - lettuce, tomatoes, avocado

Salmon Tostadas with Fresh Vegetables

This is one of the variations of our baked tostadas base recipe as seen in our Whole Life Meal Plan. Salmon tostadas come together super quickly, can be customized in countless ways, and are absolutely delicious! 
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Dinner, Main Course
Cuisine Mexican
Servings 8 tostadas

Ingredients
  

  • 8 corn tortillas
  • 1 teaspoon canola oil
  • ~1 pound salmon, whole or individual filets, with or without skin
  • 1-1½ teaspoons Mexican spice blend
  • Pinch salt
  • 2, 15-ounce cans low-sodium black or pinto beans, drained
  • 1 cup salsa
  • Salt & pepper to taste
  • 1 cup shredded romaine lettuce
  • ½ cup halved cherry tomatoes
  • 1 large or 2 small avocados, diced
  • 2-3 Tablespoons chopped cilantro

Optional Garnishes

  • Shredded or crumbled cheese
  • Hot sauce
  • Lime juice
  • Lime crema
  • Plain Greek yogurt or sour cream
  • Salsa

Instructions
 

  • Preheat oven to 425° F. Lay tortillas on a cookie sheet in a single layer (do not overlap). Brush both sides of each tortilla with the canola oil. Bake 8-10 minutes, flipping halfway through cooking time.*
  • Prepare another baking sheet with nonstick spray, lightly brushing with oil, or parchment paper. Place salmon on the baking sheet, blot dry with a paper towel, and then rub spice blend on all sides.
  • Once tostada shells are finished, lower oven heat to 400ºF. Bake salmon for ~10 minutes per inch of thickness or until it flakes easily when tested with a fork or internal temperature reaches 145ºF. Allow to cool slightly, then flake fish into small pieces.
  • While shells and/or fish is cooking, place beans and salsa in a small saucepan and cook over medium heat until mixture begins to simmer and beans are heated through, stirring occasionally. Turn off heat and use a fork or potato masher to mash beans to the consistency of refried beans.** Add salt & pepper to taste.
  • Build tostadas by spreading a layer of beans on each shell. Top with flaked salmon, shredded romaine, tomatoes, avocado, and cilantro. Add additional optional garnishes to taste. Enjoy!

Notes

*To make crispy tortillas in the microwave, place tortillas one at a time on a microwave-safe plate, then microwave for 1 minute on each side. Smaller tortillas cook faster, so use your first tortilla as your “test” tortilla, then adjust microwave times from there. Different microwaves produce different results, so be sure to watch the first one carefully so it doesn’t burn; sometimes 30 seconds is enough time for the second side.
 
**Don’t want to turn your stovetop on? No problem! Place the beans and salsa in a microwave-safe bowl and microwave ~90 seconds, stirring every 30-seconds. Heat through and mash to desired consistency.
Keyword Salmon Tostadas

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