ASIAN TUNA BURGER – A BEYOND BEEF BURGER WORTH GRILLING
if your barbecue routine could use a little adventure, reach past the usual burger fare and give tuna a turn on the grill. Wallet-friendly canned tuna gets a flavourful Asian-inspired makeover with the addition of fresh ginger, soy sauce, sesame and grilled pineapple slices. The combination of savoury, sweet and spicy makes for a delightful culinary indulgence. Best of all, these burgers are easy enough for a weeknight dinner, but special enough to serve at your next dock or backyard gathering.
Did You Know?
Canned tuna is an affordable, shelf-stable and nutrient-dense pantry item that provides lean protein, essential omega-3 fatty acids and key micronutrients like vitamin B12, vitamin D and selenium. A preferred choice is canned light tuna as it is made with smaller fish species like skipjack tuna. Smaller fish generally do not contain high levels of mercury as is sometimes the case with larger fish species. Although Health Canada has no restrictions on eating fish lower in mercury or a weekly limit, it is always best practice to eat a variety of foods with an emphasis on lean proteins, whole grains and fresh or frozen fruits and vegetables.
INGREDIENTS (4 Servings)
Patties
- 2 cans (170 g per can) tuna, drained well
- 1 large egg
- ¼ cup (63 ml) Greek yogurt
- ¾ cup (188 ml) panko breadcrumbs
- 2 Tablespoons (30 ml) green onions, sliced
- 1 teaspoon (5 ml) grated fresh ginger or ginger paste
- 1 Tablespoon (15 ml) soy sauce
- 1 teaspoon (5 ml) sesame oil
- ¼ teaspoon (1.25 ml) black pepper
Burger Sauce
- ¼ cup (63 ml) Greek yogurt
- 1 Tablespoon (15 ml) mayonnaise
- 1-2 teaspoons (5-10 ml) hot sauce of choice
Grilled Pineapple
4 thick pineapple rings
1 teaspoon (5 ml) olive oil
Condiments & Assembly
- Whole wheat burger buns, toasted
- Thick pineapple rings, grilled
- Lettuce
- Avocado slices
- Burger sauce
INSTRUCTIONS
- Drain and flake the tuna into a large bowl.
- Add the egg, Greek yogurt, panko breadcrumbs, green onions, ginger, soy sauce, sesame oil and black pepper.
- Mix gently until just combined and divide into 4 equal portions. Shape into patties that ¾ inch (2 cm) thick.
- Place the patties on a plate, cover and refrigerate for 30 minutes.
- To make the spicy burger sauce, mix together Greek yogurt, mayonnaise and hot sauce of choice in a small bowl. Refrigerate until serving.
- Heat your BBQ or grill on medium high (400-450 F; 200-230 C).
- Brush the pineapple slices with the olive oil and grill 2-3 minutes per side to create grill marks. Set aside.
- Lightly oil the BBQ or grill and cook the chilled tuna patties for 3-4 minutes per side or until nicely browned. Set aside.
- To assemble, spread the burger sauce on both halves of a toasted bun. Layer the bottom bun with lettuce, avocado slices, the tuna patty and a grilled pineapple slice. Top with the top bun and serve immediately.
ENJOY!
Per Serving: |Calories: 370 kcal | Carbohydrates: 47 g | Protein: 23 g | Fat: 15 g |Fibre: 8 g | Sodium: 600 mg |
Joanne Nijhuis, MSc, RD is a Consulting, Media and Culinary Registered Dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne is currently working on her first cookbook. For more information, email Joanne at jo.knows.nutrition@outlook.com.