Tuna Burgers

Well if you are a regular reader of this blog you know that while I am not a huge fan of fish we really try to incorporate it into our weekly meal planning. Now while I like the fillets best – especially Tilapia and Salmon – from time to time I also like to add in some tuna. Now tuna burgers are a super source of top quality protein, loaded with nutrients (especially b1, b3, b6 and selenium) and are not a high calorie food.

I like to use a good quality canned tuna fish in this recipe and this is a simple meal that is easy to prepare and when combined with the sliced tomato side dish (that is equally painless to whip up) makes this a healthy and an almost perfect clean meal. I personally consider this a bit of a light meal and tend to have it on a medium calorie (not one of my planned high or low calorie) days.

The tuna burgers are perfect for the Foreman Grill which is certainly getting a workout as of late with the cold weather being a major pain in the butt. But the days are finally getting longer and by mid March we should be able to get back to the grill (at least once or twice a week).

For this recipe I also used Organic Brown Mustard Seeds as these are very different from the various dried chiles, chile powder or chili powders that I am so fond if. Brown mustard seeds start off with a bit of a bitter taste but then they get a little bit hotter and more aromatic. This is the perfect taste sensation for those that want very, very subtle heat and these are also a bit more pungent than the more popular yellow mustard seed.

What You’ll Need

• 3 Cans of Tuna Fish packed in water
• ¼ Cup of Flaxseed Meal
• ½ Cup of Chopped Yellow Onion
• ¼ Cup Chopped Red Bell Pepper
• 2 Tbsp of Brown Mustard Seed
• 2 Large Eggs
• 2 Garlic Cloves
• 1 Tsp Reduced Sodium Soy Sauce
• 3 Tsp Olive Oil
• 1 Large Tomato
• ½ Tsp Balsamic Vinegar
• A Pinch of Sea Salt

What to Do

1. Turn the Foreman Grill on and turn on the oven broiler
2. Drain the tuna fish and set the cans to the side
3. Chop the onions and bell pepper and then dice the garlic clove
4. Add the eggs to a large bowl and whisk them
5. To the bowl with the eggs add the tuna fish, flaxseed, onion, bell pepper, garlic cloves, mustard seed, soy sauce and 2 tsp of olive oil
6. Mix thoroughly and then make into two large patties
7. Place on the Foreman Grill and cook until done
8. Slice the tomato into thick slices and place on an oven safe cooking pan or sheet
9. Drizzle the one remaining Tsp of olive oil and the ½ Tsp of balsamic vinegar over the tomato slices and add a pinch of salt (salt is optional)
10. Place the tomatoes in the oven and broil for 3-4 minutes
11. Dish up and eat

Serves 2

Nutritional Information (per serving)

Tagged as: brown mustard seed, tuna