Tuna Burgers

Posted by on Oct 25, 2012 in Burgers | 0 comments

Tuna Burgers
Print Friendly

Ingredients:
1 (6 ounce) can tuna in water
1 small sweet potato or white potato, boiled and mashed
1/2 cup chopped onion
1 egg
1/4 cup breadcrumbs or whole wheat flour
1 teaspoon cumin
1/3 teaspoon cayenne pepper (I use more sometimes, but it really depends on how much you enjoy cayenne pepper!)
1/3 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 teaspoon olive oil, to saute onion (or you can sauté in water)
1 tablespoon olive oil, for cooking patties

Directions:

1. Boil potato until soft (as you would for mashed pots.); Mash.
2. Saute chopped onion for 2-3 minutes and add onion to mashed potato.. Add spices
3. Open can of tuna and drain liquid. Put tuna in a medium bowl.
4. Add potato and stir until mixed through and add egg and mix through again.
5. Add the bread crumbs, parsley, garlic powder, salt, and pepper and mix well with hands (its really the best way to get all of the ingredients mixed VERY well.) If you feel that the mixture is too moist (due to size differences in eggs), you may add some more breadcrumbs (a small amount!), but BE CAREFUL!
6. Do not make mixture too dry as you may encounter breakage while cooking patties!
7. Put olive oil in a nice sized frying pan, and rub olive oil over the pan with cloth; heat on medium-high.
8. Form patties and Put patties in the heated pan and cook 6-8 minutes on each side, depending on how large you made each patty.
9. Brown nicely on both sides.
You may need to add a little more oil while cooking, but do not add too much.

Let’s Talk Nutrition:

Tuna:

  • Enjoying Tuna or Salmon Just Twice Weekly May Help Raise Omega-3 Levels at Least as Effectively as Daily Fish Oil Supplementation
  • Benefits the cardiovascular system
  • Helps the heart muscle function
  • Help Prevent and Control High Blood Pressure

Potatoes:

  • a good source of vitamin B6, vitamin C, copper, potassium, manganese, and dietary fiber.
  • contain a variety of phytonutrients that have antioxidant activity.
  • May have the potential to lower blood pressure
  • Vitamin B6–Brain Cell and Nervous System Activity
  • Warning: potatoes are part of the nightshade family so those people with arthritis

Onion:

  • Helps the cardiovascular system
  • Support for Bone and Connective Tissue
  • Anti-inflammatory benefits
  • Helps balance blood sugar levels
 

Leave a Reply

Your email address will not be published. Required fields are marked *