This Gluten Free Salmon Black Bean Burrito Bake is delicious and super easy to make! A healthy family favorite that even non fish eaters love! A kid friendly Tex Mex dinner for the whole family.
Hey y’all! It’s a Tex Mex Cotter kind of recipe today. One with a good ol’ healthy gluten free twist. Can you hear my Texas twang?
Tex Mex Burritos with a Healthy Twist!
You see, I’ve made a salmon black bean Mexican dish before, way back when, but it needed a little update. Why? Because I’m convinced everyone needs to like fish, even the picky eaters. And I’m convinced EVERYONE pretty much already likes Tex Mex…. so…. I’m feeling pretty confident that I can combine the two and make everyone healthy and happy with this recipe. Is that bold or what? Okay I may be exaggerating a wee bit but hear me out.
Truth me to told, fish (specifically wild caught salmon) is one of the most AMAZING superfoods you can add to your diet. And quality fish is even HEALTHIER for you because it’s higher in omega-3 fatty acids, referred to as alpha-linolenic, EPA, and DHA.
Is this Salmon Burrito Bake Healthy?
But before I jump into this super duper tasty gluten free salmon black bean burrito bake recipe, can my inner nutrition nerd talk to you a little more about it’s healthy perks? Can you handle that on a monday?
Oh well, let’s go for it!
These omegas-3 fatty acids are especially crucial for kids! Research has shown that kids who consumed Omega-3 fatty acids had an increase in cognitive function. Which basically means it improved their focus and brain health. Yes, that’s a MUST for those growing kiddos! (source).
That being said, omega-3 fatty acids found in quality fish, can ALSO do wonders for the other parts of the body (at any age)!
- Muscle Recovery — a diet high in omegas 3 fatty acids can help to reduce the inflammation caused by exercise, and aid in a quicker recovery. Which means less muscle soreness and more speed!
- Joint Health — As we age it is increasingly important to take care of our joints. Omega-3 fatty acid helps to ease joint stiffness and combat chemicals that destroy cartilage.
- Help Reduce Body Fat (with proper diet/exercise) — The DHA found in Omega-3 can also reprogram the genes so that carbohydrates are broken down by the body and not stored as fat. (source)
Here’s a list of High omega 3 fish with more than 500 milligrams of EPA + DHA per 3.5-ounce serving and a very favorable ratio of omega 6 to omega 3.
- Coho salmon
- Sockeye salmon
- Canned albacore tuna
- Canned wild Alaskan salmon
- Canned sardines
- Canned skinless pink salmon
You see what I see? So many great FISH options to get those omegas! And using fresh or canned tuna/salmon can be super quick, healthy, and easy to do so. Which brings me to the RECIPE! YEEEHAW!
Burrito Bake vs Enchiladas
In all seriousness, this salmon black bean burrito bake is so similar to a good enchilada bake! Except I made it even more simple using salsa instead of an enchilada sauce. The tomatoes and green chilies mixed with the salmon and black bean make for a killer burrito by itself, but when you bake it up all with a little extra cheese it becomes family friendly and even more “kid friendly” Ya know?
All you need are some burrito fillings (like organic black beans, tomatoes mixed with green chilies, and optional pepper jack cheese), leftover salmon or canned salmon, salsa, and gluten free or corn tortillas.
Mix it up, roll it up, bake it up, then top it up!
So tasty, so rich in omegas, and liked by ALL —> okay i’m 99.9% sure it’s liked by all. Unless you hate Tex Mex, which is shameful.Print
You’re turn to confess…. do you like Tex Mex?
But in all seriousness —-> Get your Tex Mex and omegas fix with this Salmon burrito Bake!