Tuna Burgers

Fish is an excellent source of protein and good fats, when it’s not battered and deep fried. I really enjoy a good fish and chips (I even have a few recommendations of places to go), but it’s not really a healthy choice.

However, good fish can be expensive, except for canned tuna. I try to stay away from processed food, and canned meat just seems wrong. Nevertheless, I do like tuna. I try to buy tuna that is packed in water, not oil, and reduced sodium (salt) varieties. Salt has been added to food for a long time to preserve it, but with our ready access to a wide variety of fresh food, it’s really not necessary.

So, for a quick and easy way for eating tuna, I bring you Tuna Burgers. It’s an interesting alternative to a classic, and provides a powerful punch of good fats, protein, fibre, and flavour.

Tuna Burgers

• 1 can tuna, rinsed and flaked
• ½ cup minced onion
• ½ cup minced celery (optional)
• 1 or 2 eggs
• ½ cup oatmeal
• 2 tbs bran (optional)
• 1 clove crushed garlic
• basil and oregano (to taste, preferably fresh)
• ground black pepper
• salt (if necessary)

Mix all ingredients together and season to taste. Let stand for 5 minutes (to soften the oatmeal). The mixture will be a bit goopy (use less egg if desired). Heat 1 tbs olive oil in non-stick skillet. When oil is hot, drop burger mixture into pan and flatten into rounds. When browned, flip and brown the other side. Serve on its own or with a whole wheat bun topped with lettuce and tomatoes.

Variation:
Instead of making patties, scramble fry the mixture like you would loose ground beef or scrambled eggs. Serve on a bed of Romain lettuce topped with some cesar’s dressing or oil & vinegar.

I rinse the tuna to remove the excess salt. With the spices I don’t really find I need it, but do what you like.

I haven’t found a way to transfer this to the grill yet, but you could try forming the patties and then freezing them before putting them on the grill.

Good luck, and happy eating!