I make these tuna burgers a lot. I love them so much that I included them in my latest book, Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. Don’t worry – you don’t need to be pregnant, breastfeeding, or trying to conceive to enjoy the benefits of these burgers! Experts suggest that adults eat at least two fish meals weekly, and that pregnant and breastfeeding women consume two to three meals a week. My burgers are made with canned tuna, an inexpensive, convenient source of several nutrients, including protein, iodine, and omega-3 fats necessary for heart health, and for a baby’s brain development and vision.
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
2 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.
In a medium skillet, heat the oil over medium-high heat. Cook burgers for about four minutes on each side.
I usually make a double batch of this recipe because they are easy to freeze and reheat for a quick lunch or dinner.
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.
430 calories; 14 grams fat (3 grams saturated fat); 139 milligrams cholesterol; 810 milligrams sodium; 40 grams carbohydrate; 8 grams fiber; 39 grams protein