Not too long ago I pinned a recipe from Heather for salmon burgers, which I decided I would modify and turn into tuna burgers. I’ll admit it, I’ve never been very successful with tuna burgers so to say these were the “Best I’ve made” isn’t really saying a lot. However, they truly were absolutely delicious. The day I made these burgers I happened to be in one of those starving situations where I had been in a meeting at work and went too long without food. I came home and made these and ate two in about 5 seconds. That, my friends, is why you shouldn’t let yourself get too hungry! I ate them way too fast, but boy was the good (and yes, they were still good the next day when I wasn’t starving. And, they even tasted good cold).
I don’t buy tuna often, but when I do I typically buy Starkist in the pouches (they are easy to open and don’t need a lot of straining, plus they aren’t in a can….I’m not so sure I trust cans anymore). The last time I was at the store I found this tuna that was “wild-caught”, plus it had a couple of other label claims that interested me;
Four times the omega-3 and less than half the mercury (compared to comparable brands).
I like to buy albacore tuna because it’s got the highest amount of EPA and DHA, compared to other tunas (like white tuna). However, it also has the highest amount of mercury. I liked this brand because it claimed to have less mercury and even more EPA and DHA. The chart below lists the mercury content and EPA/DHA content of some of your favorite fish (Source: USDA Dietary Guidelines). Notice light canned tuna has much less mercury than albacore (ladies, if you’re pregnant, stick to the light canned tuna!).
Tuna Burgers
(IBS-Friendly)
(Adapted from Heather’s recipe)Serves 4
Ingredients
6 ounces canned tuna, strained well
1 egg + 1 egg white
2 Tbsp. fresh parsley
2 Tbsp. panko bread crumbs
1 Tbsp. chopped celery
1/2 Tbsp. lemon juice
Dash of sea salt and pepper
1 tsp. garlic olive oil
2 Tbsp. plain Greek yogurt
1/8 tsp. cayenne pepper
directions in a medium bowl mix all of the ingredients together, minus the oil, yogurt, and cayenne.
Form four patties with the mixture.
Heat a medium-sized skillet on medium-high and add the garlic olive oil.
Meanwhile, mix together the Greek yogurt and cayenne (for the sauce)
Once the pan is hot, add the burgers and cook for about 3 minutes on each side (or until browned).
Serve the burgers on whole-grain toast or a whole grain bun, and spread the greek yogurt mixture on top.
This burger may look average, but let me tell you, it was way beyond average and I will be making it for years to come!
Estimated Nutrition Facts
(Serving size: one burger, without the bun)
Question: Do you like tuna? What’s your favorite way to eat it and what’s your favorite kind?
Any fun weekend plans? I’m working tomorrow but have Sunday off. Wahooo!! No big plans, other than grocery shopping and wedding planning
