Healthy Gluten Free Tex Mex Salmon Black Bean Burrito Bake. So delicious and super easy to make! A family favorite that even non fish eaters love! This salmon black bean burrito bake is simple, light, rich in Omega 3’s, kid friendly, and feeds a crowd.
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? 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.
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.
- Mackerel
- Coho salmon
- Sockeye salmon
- Trout
- 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!
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
Tex Mex Salmon Black Bean Burrito Bake {Gluten Free, Healthy}
- Total Time: 35 minutes
- Yield: 5-6 1x
Description
Healthy, Easy, Gluten Free, Fiber packed, and great for introducing fish into your diet! Tex Mex Salmon Black Bean Burrito Bake!
Ingredients
- 6–8 oz. of salmon (two 3–4 ounce fillets or canned salmon) .
- 1 tbsp oil (olive or avocado)
- 1 clove garlic (chopped)
- 5 six or eight inch gluten free tortillas (corn tortillas work too)
- 1 1/2 to 2 cups organic black beans (15 oz can drained)).
- 1 cup diced tomatoes with 1/4 cup canned chopped green chilies combined (10 oz can works too)
- 1/4 cup diced onion
- 1/2 pepper jack cheese. (1/2 cup for topping, optional)
- 1/2 tsp of Cumin
- 1/4 tsp chili pepper
- 1/4 to 1/3 tsp sea salt/black pepper
- salsa of choice (thin not chunky)
Instructions
- cook salmon fillets so that they are cooked but not over cooked. you can place both fillets in a skillet with 1 tbsp oil and the crushed garlic. cook on medium high heat for 10 -12 minutes or until salmon is light pink and flakes easily. Remove from skillet, place in bowl, and break it apart into small pieces/chunks. add pinch of sea salt and black pepper to salmon. Set aside. If you are using canned salmon, no need to cook, just season.
- Next heat the beans on stove top Then mix in 1/2 cup cheese, spices, onions , and tomatoes into your pot with beans. Cook for about 5- 10 minutes on medium until Make sure the cheese is all melted through.
- Preheat oven to 350
- Spray a baking dish with oil. Take each tortilla and warm them in microwave then lightly pat each with butter or olive oil.
- place 1/4 cup bean/tomato mix and another 1/4 cup or less of the salmon mixture into each tortilla. Roll it up and place in baking sheet. Repeat for about 5 to 6 tortillas.
- Layer the tortillas with the remaining black bean and tomato mix you have left. Then add the extra cheese on top.
- Bake covered for 15 minutes then uncovered for 10 minutes. Broil last minute if you want cheese crispy on top.
- Remove and add thin salsa to whole pan or to each burrito. Whatever you desire. Sprinkle with more chili pepper and enjoy!
Notes
We use Udis Gluten free Tortillas which are very versatile! Want to make this low carb or grain free? Use sliced zucchini instead of tortillas!
For quality wild caught salmon we use sizzlefish coho salmon.
- Prep Time: 15 min
- Cook Time: 20 min
FAVORITE KITCHEN TOOLS TO HELP MAKE THIS Healthy BAKE
You’re turn to confess…. do you like Tex Mex? Did you save up your money as a child so that you could ride your bike to Taco bell those $0.59 bean burritos? Ooops, that was my confession. Yes, my childhood memories living in Texas.
But in all seriousness —-> Let’s get our omegas on and make this Salmon Black Bean burrito Bake this week!
Total crowd pleaser I tell ya!
Cheers!
