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Healthy Tuna Burger
Fish in general is healthy and delicious. Tuna, and salmon happen to be my favorite.
My kids love burgers, but that is not exactly something I can feed them with a clear conscious. So I have tried making different types of burgers that they might enjoy. Veggie and beans were ok for my husband and I, but didn't go very well with the kids.
One whole week my nine year old son, now eleven, would come home from basketball practice and go in the kitchen and ask for a tuna sandwich. Eventually, he started making his own tuna sandwiches. As I watched him eat this one day, I realized how much the kids love tuna, not in casseroles or anything else, but sandwiches. A light bulb went off in my head, they love burgers, and they love tuna, why not tuna burgers! I quickly went on the Internet to look for a recipe. Loads of recipes came up, but nothing that I liked. I wanted something healthy, that included real veggies, and less spice. So I decided to make my own and give it a try.
On my first attempt it came out delicious, and was a hit with the whole family! Since then it has become a favorite among my family and friends. Although, I have never made them on a grill, because of their soft texture, I have served them at barbecues and they go like hot cakes.
So here it goes, the recipe for the Healthy Tuna Burger
- 3 Cans Tuna, In water
- 1 Large Green Pepper
- 1 Large Tomato
- 1 Scallion
- 1 tsp Garlic Powder
- 1 tsp Ground Black Pepper
- 1 tsp Mrs. Dash, Original Blend
- 1/4 Cup Quick Oats
- 1 Egg
- 2 - 3 tbsp Olive Oil
- Dice up the tomato and pepper into tiny pieces. Slice the whole scallion. Open the cans of tuna and drain them well, and put them in a mixing bowl.
- Add the spices and the oats to the tuna and mix it well. Let the mixture sit for 5 to 8 minute. Add the egg.
- Shape them into burgers. You can easily make 6 large burgers, or eight medium ones. Don't make them too big, the mixture tends to be pretty soft.
- Heat up a frying pan on medium heat, add I table spoon of olive oil at a time. Place the burgers two, or three at a time, gently on the pan. The burgers are soft to start with, but once one side gets brown they are easier to handle.
- Flip them over gently and brown the other side. Once they are browned on both sides, take them out and serve them warm.
1 - Sometime I substitute the oatmeal with mashed potatoes.
2 - If you don't like the crunchiness of the veggies, sauté them before adding it to the tuna.
3 - Tuna can be replaced with can Salmon for another scrumptious burger.
4 - you can add any fresh herbs if you like. I have tried it with dill, and cilantro, and they both goes quite well.
1. You can serve them with all the fixings of a regular burger. I usually put everything of the table along with home made wheat rolls, and let everyone make they own burger.
2. Somedays I serve them as part of a meal. It goes great with Pineapple Potato salad, home made bread with olive oil and herb spread on it and toasted, and some salad, or just cucumbers.