Pan Fried Tuna Burger
- Suitable for diets:
- Heart-Healthy
- High-Protein
- Low-Carb
- Low-Fat
- Mediterranean
- Nut-Free
- Soy-Free
Why Diabetes Friendly?
- Low in Carbohydrates: Using whole wheat bread crumbs and serving on a whole grain bun or lettuce wrap keeps the carbohydrate content low, which helps maintain stable blood sugar levels.
- High in Protein: Tuna provides lean protein, which can help manage hunger and blood sugar levels.
- Heart-Healthy Fats: Tuna is rich in omega-3 fatty acids, which are beneficial for heart health, a crucial aspect for those managing diabetes.
- Nutrient-Rich Ingredients: Ingredients like Greek yogurt and green onion add additional nutrients without adding excess calories or carbs.
Ingredients
- tuna (canned, drained and flaked) 5 oz
- breadcrumbs (whole wheat) 2 tbsp
- egg (lightly beaten) 1
- Greek yogurt 1 tbsp
- green onion (finely chopped) 1 tbsp
- Dijon mustard 1 tsp
- lemon juice 1 tsp
- dill (fresh or dried) 1 tbsp
- salt ⅛ tsp
- pepper 1 pinch
Cooking Tips
- Ensure Patties Hold Together: If the mixture feels too wet, add a bit more whole wheat bread crumbs to help bind the patties.
- Alternative Cooking Methods: These patties can also be baked in the oven at 375°F (190°C) for about 10-15 minutes if you prefer baking over frying.
- Customizable Flavours: Feel free to add other herbs and spices such as parsley, garlic powder, or paprika for additional flavour.
- Serving Suggestions: Pair with a fresh salad or roasted vegetables for a balanced meal.
Instructions
- In a medium bowl, combine the drained tuna, whole wheat breadcrumbs, beaten egg, Greek yogurt, green onion, Dijon mustard, lemon juice, dill, salt, and pepper. Mix well until all ingredients are fully incorporated.5 oz tuna, 2 tbsp breadcrumbs, 1 egg, 1 tbsp Greek yogurt, 1 tbsp green onion, 1 tsp Dijon mustard, 1 tsp lemon juice, 1 tbsp dill, ⅛ tsp salt, 1 pinch pepper
- Shape the mixture into two patties about the size of your palm.
- Heat a non-stick skillet over medium heat and lightly coat with cooking spray or a small amount of olive oil.
- Cook each tuna patty in the skillet for about 5 minutes on each side, or until it is golden brown and heated through.
- Remove from the skillet and let it cool slightly before serving.
- Serve with a side of greens, a lettuce wrap, or whole wheat bun.
FAQ
Can I use fresh tuna instead of canned?
Yes, you can use fresh tuna. Cook and flake the tuna before combining with other ingredients.What can I use instead of bread crumbs to make it gluten-free?
You can use gluten-free bread crumbs or ground oats as a substitute.Is there a substitute for Greek yogurt?
Yes, you can use a dairy-free yogurt alternative or even mashed avocado.Can these patties be made ahead of time?
Yes, you can prepare the mixture and form the patties ahead of time. Store them in the refrigerator for up to 24 hours before cooking.What is a good side dish for these tuna burgers?
A fresh green salad, roasted vegetables, or a light cucumber and tomato salad would pair well.How can I ensure the patties don’t fall apart during cooking?
Make sure the mixture is well-combined and the patties are compact. Chilling them in the fridge for 15-20 minutes before cooking can also help them hold together better.
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