Tuna Burgers

[FitnFirm]

Tuna Burgers

1 pound tuna steak, finely chopped
2 medium green onions
2 tablespoons low-sodium soy sauce
2 teaspoons grated fresh ginger
1/2 teaspoon freshly ground four-blend pepper
1/3 cup naturally seasoned bread crumbs
2 1/2 tablespoons sesame seeds
Canola oil cooking spray


Wasabi sauce:
1/4 c fat free sour cream
1/4 cup lite or fat-free mayo
1 tablespoon fresh lemon juice
1 tablespoon wasabi paste

Instructions:

1. Put the tuna, green onions, soy sauce, ginger and pepper into a bowl. Mix ingredients with your HANDS.
2. Divide the mix into four, then mold each quarter into a burger patty. (It will be very moist.)
3. Mix together the breadcrumbs and sesame seeds on a sheet of wax paper. Coat both sides of each burger with the crumb mixture and canola spray. Handle burgers gingerly.
4. Preheat BB-Q grill to medium. Cook for 5 min. on each side for a slightly pink inside, 7 minutes for well done.
5. In a bowl, whisk together sauce ingredients, then cover and refrigerate.
6. Serve burgers alone or on a whole wheat bum with wasabi sauce.

Calories: 287 (Without bun or sauce)
Fat 7.4 g
Protein 37 g
Carbs 15.4
Cholesterol 66 mg
Fiber 2 g

 

[burymestanding]

Tuna Burgers

1 pound tuna steak, finely chopped
2 medium green onions
2 tablespoons low-sodium soy sauce
2 teaspoons grated fresh ginger
1/2 teaspoon freshly ground four-blend pepper
1/3 cup naturally seasoned bread crumbs
2 1/2 tablespoons sesame seeds
Canola oil cooking spray


Wasabi sauce:
1/4 c fat free sour cream
1/4 cup lite or fat-free mayo
1 tablespoon fresh lemon juice
1 tablespoon wasabi paste

Instructions:

1. Put the tuna, green onions, soy sauce, ginger and pepper into a bowl. Mix ingredients with your HANDS.
2. Divide the mix into four, then mold each quarter into a burger patty. (It will be very moist.)
3. Mix together the breadcrumbs and sesame seeds on a sheet of wax paper. Coat both sides of each burger with the crumb mixture and canola spray. Handle burgers gingerly.
4. Preheat BB-Q grill to medium. Cook for 5 min. on each side for a slightly pink inside, 7 minutes for well done.
5. In a bowl, whisk together sauce ingredients, then cover and refrigerate.
6. Serve burgers alone or on a whole wheat bum with wasabi sauce.

Calories: 287 (Without bun or sauce)
Fat 7.4 g
Protein 37 g
Carbs 15.4
Cholesterol 66 mg
Fiber 2 g

this sounds great, but there is no way in the world I have enough time to make it, I barely have enough time to read it haha, I am going to make my gf do it for me tho!

 

[Basso]

I like it! Unfortunately there is no way I'll be able to get tuna steak, I'm gonna try this with some canned tuna. I bet this would be even better with fresh salmon

 

[Kam]

looks good, always looking to do something besides my regular tuna salad.

 

[yeahright]

Looks great!

 

[200wannabe]

Looks tastier than how i usually make em, which is to throw tuna oats eggs in a bowl with a little sweetcorn, onion and sliced peppers.

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