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Nutrition and Fitness

Tuna Burgers

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Prep time: 20 minutes

Ingredients:

  • 1 lb. tuna, cut into 2-inch pieces
  • 1 small onion, finely chopped
  • 3 scallions, green parts only, coarsely chopped
  • 2 tbsp. garlic, finely chopped
  • 2 tbsp. fresh ginger, finely peeled and chopped
  • 1/4 c. cilantro, chopped
  • 1 tbsp. Dijon mustard
  • 1 tsp. salt
  • dash of hot sauce
  • 1/2 c. flour for dredging
  • 1 tbsp. salt
  • cooking oil
  • 4 hamburger buns

Directions:

  1. Combine first set of ingredients in the bowl of a food processor and pulse until finely chopped - about 6 pulses. Do not overprocess.
  2. Shape the mixture into 4 burgers. Set these on a plate so they are not touching, cover well with plastic wrap, and refrigerate for 1 hour.
  3. Measure the flour and remaining 1 tbsp. salt into a large shallow bowl or pie plate and whisk together. Dredge the tuna burgers in the flour mixture so they are lightly dusted on both sides.
  4. Place a skillet, preferably cast iron, over medium-high heat, add the oil, and let it get hot - about 2 minutes.
  5. Arrange the burgers in the pan so they aren't touching. Cook uncovered for 2 minutes. Turn and cook about 2 minutes more. The burgers should be rare to medium-rare.
  6. Serve on a hamburger bun.

Serves: 4

Serving size: 1 burger patty

Nutritional analysis (per serving):

223 calories
27 g protein
9 g fat
661 mg sodium
31 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Top with Mango Ketchup for extra flavor.

Reviewed by: Steven Dowshen, MD

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

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