Pan-Fried Fish & Avocado Tostadas Pan-Fried Fish & Avocado Tostadas

Food styling by Claire Stubbs | prop styling by Lara McGraw Image by: Ronald Tsang

Tostada shells are fried tortillas made from either corn or wheat flour. Found in the international or snack aisle of most grocery stores, they make an ideal base for any number of Mexican toppings.

  • Total time 35 minutes
  • Portion size 4 servings

Ingredients

  • 1 1/2 cup rinsed drained canned black beans
  • 1/3 cup prepared salsa verde
  • 1/4 cup cornmeal
  • 4 skinless haddock or whitefish fillets (about 500 g total)
  • 2 teaspoons chili powder
  • 1/2 can salt
  • 3 tablespoons canola oil
  • 8 corn tostadas
  • 2 avocados , chopped
  • 1 jalapeño pepper , thinly sliced
  • cilantro leaves
  • 1/4 cup sour cream (optional)
  • 4 lime wedges (optional)

Method

In food processor, pulse beans with salsa until in coarse paste with some larger chunks remaining; set aside.

Place cornmeal on large plate. Sprinkle fish all over with chili powder and salt; dredge in cornmeal, turning to coat and shaking off excess.

In large nonstick skillet, heat half of the oil over medium heat; cook half of the fish, flipping once, until fish flakes easily when tested, 4 to 6 minutes. Transfer to cutting board; wipe pan clean. Repeat with remaining oil and fish. Break fish into large chunks.

Top tostadas with bean mixture, fish, avocados, jalapeño pepper and cilantro. Serve with sour cream and lime wedges (if using).

Nutritional facts Per serving: about

  • Fibre 11 g
  • Sodium 940 mg
  • Sugars 3 g
  • Protein 31 g
  • Calories 515
  • Total fat 27 g
  • Potassium 950 mg
  • Cholesterol 71 mg
  • Saturated fat 6 g
  • Total carbohydrate 39 g

%RDI

  • Iron 26
  • Folate 47
  • Calcium 9
  • Vitamin A 9
  • Vitamin C 22
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Pan-Fried Fish & Avocado Tostadas

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