Healthy Recipe: Fish Tostadas

By Jacquelyn O’Connor, BU Dietetic Intern

I cooked this quick Mexican Entree in our Healthy Cooking on a Budget Class. This quick and easy tostada meal has all the flavors of Mexican food, and is healthy too! Baked tortillas provide a nice crunch, and the tomato salsa is a great contrast to the other warm ingredients. And one of the best things about this recipe is that you can make it dozens of different ways. Don’t like fish? Try it with chicken or beef instead. Or add some extra beans and avocado for a vegetarian tostada. The corn and bean mixture is great as a cold salsa too!

Fish Tostadas

Ingredients:

4 Whole Wheat Tortillas
1 lb Tilapia fillets, or other white flaky fish
2 limes
1 cup frozen corn
1- 15 oz can low sodium black beans, drained and rinsed
1 lg red bell pepper, diced
1 pint grape tomatoes, chopped
1 medium red onion, diced
2 T chopped fresh cilantro
2 T + 1 tsp olive oil
2 tsp chili powder
½ tsp cayenne pepper
3 tsp cumin

Directions:

1. Preheat oven to 425 degrees. Brush each tortilla with olive oil on both sides and sprinkle ¼ tsp of cumin on each tortilla.
2. Place tortillas in single layer on baking sheet(s) and bake at 425 degrees for 6 minutes. Flip tortillas over and cook for an additional 6 minutes, or until tortillas are crisp.
3. Meanwhile, brush 1 tablespoon olive oil over bottom of a baking dish to prevent the fish from sticking (or use cooking spray). Mix remaining cumin, chili powder and cayenne pepper in small bowl. Sprinkle half of this mixture over the tilapia fillets and place fillets in baking dish. Slice one lime into thin slices and place these slices on top of the seasoned fish. Bake the fish in the same oven at 425 degrees for approximately 10-15 minutes, or until thoroughly cooked.

1. While fish is baking, heat last tablespoon olive oil in a pan. Add corn, black beans, red bell pepper, half of the diced onion and remaining spices. Cook until heated through.

1. Mix chopped tomatoes, the remaining diced red onion, chopped cilantro and juice from ½ lime in a bowl.
2. When fish is fully cooked, remove from oven, discard lime slices and flake with a fork. Top crispy tortilla w/ a layer of flaked fish, ¾ cup of the corn mixture and ¾ cup of the tomato salsa. Serve.

Enjoy!