Asian Salmon / Tuna Burgers 📹

Dec 20, 2020 | 0 comments

asian tuna burger recipe with zucchini

Asian Salmon or Tuna Burgers – 4 servings

Although we love a good hamburger, your arteries may need a break from the cholesterol within a standard beef burger. Try switching it up with a nice Salmon or Tuna burger filled with omega-3s to help improve both your HDL and LDL levels. Want to take it a step further? Serve it on a whole grain bun to boost your fiber for the day!

Asian Tuna Burger Ingredients:

  • 1 egg white

  • 1/3 cup low sodium teriyaki sauce

  • 1/3 cup finely chopped red onion

  • 1/4 cup chopped fresh cilantro

  • 1 TBSP grated fresh ginger root

  • 1 tsp crushed red pepper flakes (optional)

  • 1 lb. salmon (or tuna steak), finely chopped (or pulsed gently in a food processor)

  • 3/4 cup whole-wheat panko breadcrumbs

  • Whole-wheat hamburger buns

  • Toppings (optional): lettuce, grilled pineapple, sliced red onion, sliced avocado, wasabi mayo

 

  • Side dish: Simple Pickled Cucumbers:

  • 1 seedless or English cucumber, halved and thinly sliced

  • 3 TBSP rice vinegar

  • 1/2 tsp sugar

Directions:

  1. For the pickled cucumber: In a small bowl, combine cucumber, vinegar, and sugar. Cover and refrigerate for 15 minutes. Serve alongside burgers.
  2. In a large bowl, combine egg white, marinade, onions, cilantro, ginger, and red pepper flakes.
  3. Stir in tuna and panko; mix gently to combine. Form into 4 patties. Set aside.
  4. Coat a large nonstick skillet with nonstick cooking spray; place over medium heat.
  5. Add patties to skillet; cook 3-4 minutes per side or to the desired doneness.
  6. Place burgers into buns. Add desired toppings and serve.
Servings 4.0
Amount Per Serving
calories 291
% Daily Value *
Total Fat 10 g 16 %
Saturated Fat 3 g 14 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 57 mg 19 %
Sodium 342 mg 14 %
Potassium 156 mg 4 %
Total Carbohydrate 22 g 7 %
Dietary Fiber 3 g 11 %
Sugars 5 g
Protein 28 g 56 %
Vitamin A 5 %
Vitamin C 1 %
Calcium 9 %
Iron 8 %

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