Tuna burgers

This recipe is one of my absolute favorites - it's super simple to make, really quick and tastes AMAZING!

Canned tuna is a fantastic source of lean protein, which we need to build muscle in our bodies. Tuna also has lots of omega-3 fatty acids, which are essential for brain health. They reduce the risk of a number of diseases, such as heart and kidney disease, and reduces the risk of colon cancer. They are also known for their great anti-inflammatory qualities. Omega-3's are important for those with PCOS, as they are great for reducing insulin resistance, as well as improving your mood and reducing hair loss and acne. Other than fish, omega-3 fatty acids can be found in nuts & seeds, veggies, legumes and olive oil. Tuna also has vitamin D, which plays an important role in bone health. It also helps the absorption of calcium and phosphorus, which we need to strengthen our teeth and bones.


The celery in these burgers adds a great crunch and freshness, plus they have lots of health benefits! Celery has tons of fiber, which we need to maintain a healthy digestive tract, which ultimately helps lower the risk for colon cancer. Celery also has tons of minerals like potassium, manganese, phosphorus, magnesium and calcium. It's also got loads of vitamins, like vitamin A, which is important for eye health, folate, vitamin K, vitamin C and vitamin B6. Celery is rich in antioxidants!


Using ground flaxseed is a great alternative to using breadcrumbs, as it mimics the texture and is also full of fiber, so it keeps you full for longer. It has a ton of health benefits, making these patties a great nutritional choice! Flaxseeds are a great source of plant-based omega-3s, which are great for maintaining healthy cholesterol levels, reducing inflammation and reducing tumor growth. They're also full of antioxidants, which can reduce the risk of cancer. Flaxseeds are also full of vitamins and minerals, contributing to your overall health and wellbeing.


Try serving these patties in with a refreshing side salad! They are super easy to store for leftovers - you can warm them up in the oven and they taste great the next day.


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!

 

Tuna burgers

Prep: 5 mins

Cooking: 10 mins

Total: 15 mins

Serves 1

Ingredients

  • 1 can tuna, drained

  • 4 tbsp ground flaxseed

  • 1 egg, beaten

  • 1 stalk celery, finely chopped

  • 2 scallions, finely chopped

  • 1 tbsp greek yogurt

  • 1 tbsp mustard

  • Handful fresh dill, minced

  • 2 tsp olive oil

  • Salt & pepper


Directions

  1. In a bowl, add everything except the oil and mix well

  2. Heat a large skillet on medium and add the oil

  3. Shape the mixture into 3 patties and add to the oil

  4. Cook for 3 mins on each side, or until golden brown

  5. Serve with a side salad of fennel, watermelon and mixed greens

Serving suggestions

  • Keeps well in the fridge for a day - reheat in the oven or in a pan for a few minutes

Remember, eating healthy doesn't have to look boring!

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