Herby Tuna Burgers with Wasabi Low Fat and Healthy
Packed with bold, fresh flavors and a satisfying crunch, these **Herby Tuna Burgers with Wasabi** are a wholesome twist on classic comfort food. This low-fat, high-protein recipe combines nutrient-rich canned tuna with vibrant parsley, cilantro, and green onions to create tender patties that are pan-seared to golden perfection. The addition of zesty wasabi yogurt sauce brings just the right kick, while whole grain buns, crisp lettuce, and juicy tomato slices round out this healthy burger experience. Perfect for busy weeknights, this dish comes together in just 25 minutes and is an ideal choice for those seeking a light yet flavorful meal. Whether you're after a quick dinner or a guilt-free indulgence, these tuna burgers are guaranteed to impress!
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Recipe Information
Ingredients
- 2 cans (5 oz each) Canned tuna (in water, drained)
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh cilantro, chopped
- 2 stalks Green onions, finely chopped
- 1 clove Garlic, minced
- 2 large Egg whites
- 0.33 cup Panko breadcrumbs
- 1 teaspoon Low-sodium soy sauce
- 2 teaspoons Olive oil
- 0.25 cup Low-fat Greek yogurt
- 1 teaspoon Prepared wasabi paste
- 1 teaspoon Lemon juice
- 4 buns Whole grain burger buns
- 4 leaves Lettuce leaves
- 1 large Tomato, sliced
Instructions
In a large mixing bowl, combine the drained tuna, parsley, cilantro, green onions, and garlic.
Add the egg whites, panko breadcrumbs, and soy sauce. Mix gently until the ingredients are evenly combined, but avoid overmixing.
Form the mixture into 4 equal-sized patties, about 1 inch thick. Place them on a plate and refrigerate for 10 minutes to firm up.
While the patties are chilling, prepare the wasabi yogurt sauce by mixing the Greek yogurt, wasabi paste, and lemon juice in a small bowl. Adjust the wasabi amount to your spice preference, then set the sauce aside.
Heat the olive oil in a non-stick skillet over medium heat. Once hot, cook the tuna patties for 3-4 minutes on each side, or until golden brown and heated through.
Toast the whole grain burger buns lightly, if desired.
Assemble the burgers: Place a lettuce leaf on the bottom bun half, followed by a cooked tuna patty, a slice of tomato, and a generous drizzle of the wasabi yogurt sauce. Top with the other bun half.
Serve warm and enjoy your healthy herby tuna burgers!
Nutrition Facts
Calories |
382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 742 mg | 32% | |
| Total Carbohydrate | 50.8 g | 18% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 9.1 g | ||
| Protein | 30.5 g | 61% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 99 mg | 8% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 552 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
