Tuna burgers are ready in less than 30 minutes!
We make tuna burgers with smashed avocado and tomato a lot 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.
If you’re looking for an affordable, meatless meal, or you want a break from regular hamburgers, give these burgers a try.
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.
Use an empty tuna can to form the burgers so that they are uniform in size and fit on the buns or English muffins.
The tuna burgers should be cooked until golden brown and slightly crispy on the outside.
Pro Tip
Make a double batch of this recipe and freeze half. They are easy to reheat for a quick lunch or dinner.
Wrap cooked, cooled 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.
Delicious and nutritious Tuna Burgers With Smashed Avocado and Tomato pack omega-3 fats, fiber, protein, and much more!
Tuna Burgers with Smashed Avocado and Tomato
Ingredients
- 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 ripe avocado, cut into 1/2-inch pieces
- 2 small tomatoes, cut into 1/2-inch pieces
- 4 2-ounce whole wheat: sandwich buns, sandwich thins, or English muffins, toasted if desired
Instructions
- Place the tuna in a medium mixing bowl and break into small pieces with a fork.
- Add the bread crumbs, eggs, shallots, and dill, and stir until combine well.
- Form the mixture into four burgers of equal size.
- In a medium skillet, heat the oil over medium-high heat. Cook burgers for about four minutes on each side.
- 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-tomato mixture.
Notes
430 calories; 14 grams fat (3 grams saturated fat); 139 milligrams cholesterol; 810 milligrams sodium; 40 grams carbohydrate; 8 grams fiber; 39 grams protein
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome! 