Tuna Burgers With Smashed Avocado and Tomato

We make tuna burgers with smashed avocado and tomato often at our house.  I love the recipe so much that I included it in my book, Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. 

Canned tuna helps you include seafood at least twice a week

Experts suggest that adults eat at least two fish meals weekly, and that pregnant and breastfeeding women consume two to three meals a week. However, you don’t need to be pregnant, breastfeeding, or trying to conceive to enjoy the benefits of these burgers!

My burgers are made with canned tuna, an inexpensive, convenient source of several nutrients, including protein, iodine, and omega-3 fats necessary for an adult’s heart health, and for a baby’s brain development and vision.

Tuna Burgers With Smashed Avocado and Tomato are ready in less than 30 minutes!

Tuna Burgers With Smashed Avocado and Tomato

Makes 4 servings.

4  5-1/2 ounce cans or pouches of tuna, drained

1/2 cup seasoned bread crumbs

2 large eggs

3 tablespoons finely chopped shallots or red onion

2 teaspoons dried dill

1 tablespoon canola oil

1 pitted avocado, chopped into 1/2-inch pieces

2 small tomatoes, chopped into 1/2-inch pieces

4 2-ounce whole-grain sandwich buns or whole-wheat English muffins

Place the tuna in a medium mixing bowl and break it up into small pieces with a fork.  Add the bread crumbs, eggs, shallots, and dill, and combine well.  Form the mixture into four burgers.

Use an empty tuna can to form the burgers so that they are uniform in size and fit on the buns or English muffins.

In a medium skillet, heat the oil over medium-high heat. Cook burgers for about four minutes on each side.

The tuna burgers should be cooked until golden brown and slightly crispy on the outside.  

I usually make a double batch of this recipe and freeze some. They are easy reheat for a quick lunch or dinner.

Wrap cooked tuna burgers well and date the package. They will last for several months in the freezer. Reheat in the microwave and make the avocado/tomato topping just before serving.

In a small bowl, combine the avocado and tomato until just mixed, mashing lightly while stirring.  To serve, place burgers on sandwich buns and top with the avocado mixture. Enjoy with baby carrots for extra crunch and more vegetables.

Delicious and nutritious Tuna Burgers With Smashed Avocado and Tomato pack omega-3 fats, fiber, protein, and much more!

Per serving:
430 calories; 14 grams fat (3 grams saturated fat); 139 milligrams cholesterol; 810 milligrams sodium; 40 grams carbohydrate; 8 grams fiber; 39 grams protein


  1. Pingback: 9 Ways To Take Canned Tuna To The Next Level – What's Good by V

  2. Pingback: 7 Unique Healthy Burger Alternatives: RD Recipe Round-Up - NourishedNCE

  3. Pingback: 9 Ways To Take Canned Tuna To The Next Level – My Blog

  4. Pingback: 5 Stress-Free Family Meals | Better Is the New Perfect

  5. Pingback: What to Do When You Fail at Meal Prep | Better Is the New Perfect

  6. Pingback: Realistic Postpartum Meal Prep Plan

  7. Pingback: Recipes for a Heart Healthy Diet - Salubrious RD

  8. Pingback: 10 Easy & Delicious Lent Recipes For Meatless Meals

  9. Pingback: Delicious Fish Recipes for Busy Weeknights | LiputanKini

  10. Pingback: Easy Baked Fish in Foil Recipe | Better Is the New Perfect

  11. Pingback: 65 Healthy Canned Foods Recipes - Chelsey Amer

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: