Tuna Burgers with Horseradish Mayo
Prep Time: 10 minutes
Cook Time: 14 minutes
Nutrition Score per serving:
294 calories, 31 g carbs(42%), 4.9 g fat(15%), 2 g fiber, 31.6 g protein(43%), 1.4 g saturated fat
Ingredients
| Burger | |
| 36 | ounce cans chunk light tuna in water, drained |
| 1/4 | cup Italian-style dry bread crumbs |
| 2 | tbsp fat-free mayonnaise |
| 1 | tbsp Dijon mustard |
| 1/4 | tsp salt |
| 1/4 | tsp ground black pepper |
| 4 | whole-wheat hamburger buns, split |
| Mayo | |
| 1/2 | cup fat-free mayonnaise |
| 1 | tbsp fresh parsley, chopped |
| 1 | tbsp prepared horseradish |
| 1/4 | Cooking spray |
Directions
Preheat grill and broiler.
In a large bowl, combine the tuna, bread crumbs, mayonnaise, mustard, salt and pepper. Mix well to combine. Shape the mixture into 4 equal patties and transfer to a baking sheet coated with cooking spray. Broil the burgers for 5 minutes per side, until light brown on both sides.
Transfer the burgers to a hot grill and grill for 2 minutes per side, until grill marks appear.
Meanwhile, to make the horseradish mayo, combine all the ingredients in a small bowl and mix well. Arrange the tuna burgers on buns and top each burger with horseradish mayo.
Nutrition Note: Tuna is loaded with omega-3s, the fatty acids that lower blood pressure, serum lipid levels and LDL (bad) cholesterol. If you want, you can substitute canned salmon (also high in omega-3s) for the tuna. The burgers hold their shape better when broiled before grilling, as instructed below.
Nutrient note:
Tuna is loaded with omega-3s, the fatty acids that lower blood pressure, serum lipid levels and LDL (bad) cholesterol. If you want, you can substitute canned salmon (also high in omega-3s) for the tuna. Tip:The burgers hold their shape better when broiled before grilling.
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