High Protein Delicious Tuna Burger
Packed with lean protein and bursting with fresh, zesty flavors, this High Protein Delicious Tuna Burger is the ultimate healthier twist on a classic favorite. Made with flaky canned tuna, aromatic red onion, fresh parsley, and a tangy splash of lemon juice, these burgers are the perfect blend of savory and refreshing. The recipe incorporates panko breadcrumbs and a single egg for a perfectly moist yet firm texture, while a touch of Dijon mustard and garlic powder adds depth to every bite. Pan-seared to golden perfection in olive oil, these tuna patties are served on whole wheat burger buns with crisp lettuce and juicy slices of tomato for a wholesome meal option. Ready in just 25 minutes, this protein-rich recipe is ideal for quick lunches or weeknight dinners, offering a flavorful, nutritious alternative to traditional meat-based burgers.
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Recipe Information
Ingredients
- 375 grams Canned tuna in water
- 1 Large egg
- 60 grams Panko breadcrumbs
- 0.5 Red onion
- 2 tablespoons Fresh parsley
- 1 tablespoon Lemon juice
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Olive oil
- 4 Whole wheat burger buns
- 4 Lettuce leaves
- 1 Tomato
Instructions
Drain the canned tuna thoroughly and add it to a large mixing bowl.
Finely chop the red onion and the fresh parsley, then add them to the bowl with the tuna.
Add the egg, panko breadcrumbs, lemon juice, Dijon mustard, garlic powder, salt, and black pepper to the tuna mixture.
Mix everything together with a fork until well combined.
Divide the mixture into four equal parts and shape each into a patty about 1/2 inch thick.
Heat the olive oil in a large skillet over medium heat.
Once the oil is hot, add the tuna patties to the skillet. Cook for 4-5 minutes on each side, or until the patties are golden brown and heated through.
While the patties are cooking, slice the tomato and prepare the lettuce leaves.
Toast the whole wheat burger buns in a toaster or on a griddle until lightly browned.
Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a tuna patty, a slice of tomato, and the top half of the bun.
Serve immediately and enjoy your high-protein tuna burgers.
Nutrition Facts
Calories |
1741 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 304 mg | 101% | |
| Sodium | 4817 mg | 209% | |
| Total Carbohydrate | 181.8 g | 66% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 34.8 g | ||
| Protein | 141.5 g | 283% | |
| Vitamin D | 4.9 mcg | 24% | |
| Calcium | 557 mg | 43% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 1820 mg | 39% | |
*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.
