recipes for young athletes

Simple Seven-Ingredient Tuna Burgers

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I know that tuna burgers may not be the most glamorous idea around but this recipe takes them up just a notch, adding lots of flavor, a little texture, and a simple weekday or weeknight meal! I discovered tuna burgers in college, actually. We had a recipe for one in my food science class and my group was in charge of making it. After my very reluctant first bite I was pleasantly surprised to discover that I liked it and, not only did I like it, but I realized I would actually look forward to eating something like this on a regular basis. These tuna burgers, with a few easy adjustments, began to be a college dinner staple for me. In the hot Texas summers I could get home and easily cook up two or three or four of these so I would have leftovers to reheat for the week. Because it was so hot this particular summer, I would make a huge crisp cool salad with mango and bell peppers and some feta and place this warm tuna burger right on top. The flavor combos were perfect! Sometime after college and on into grad school I lost the recipe and stopped making the burgers. However, this past year, looking for more quick and simple meal ideas, I remembered these burgers and began pairing ingredients together to make my own version and bring it back. This is my new tuna burger recipe. It’s an easy source of protein with a little carbohydrate and just the right amount of flavor that makes it perfect any night of the week. You can incorporate it in a salad, on a burger, or on its own with a couple of simple sides. It’s super easy, super versatile, and something everyone might like, from the parent to the young athlete to the adult athlete. So, here you go, the recipe for these Simple Seven-Ingredient Tuna Burgers.

Happy Fueling!

Taylor

SIMPLE SEVEN-INGREDIENT TUNA BURGERS:

A Quick Recipe for You & Your Young Athlete

Makes 2 patties

INGREDIENTS

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  • 8 oz canned light tuna

  • 1 whole egg + 1 egg white

  • 1 tablespoon Dijon mustard

  • 1 teaspoon jarred minced garlic

  • 1/4 + 2 tablespoons cup plain bread crumbs

  • 1/2 cup diced white onion

  • 3 teaspoons olive oil

DIRECTIONS

  1. Preheat oven to 350 degrees F.

  2. Line a medium baking sheet with foil or parchment paper and set aside.

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3. In a medium-size mixing bowl, mix together the tuna, eggs, Dijon, garlic and bread crumbs.

4. In a medium skillet, heat the 1 teaspoon of olive oil on medium heat.

5. Add the onions to the heated skillet and cook for about 10 minutes until the onions have started to brown.

6. Add the cooked onion mixture to the tuna mixture and stir to combine all ingredients.

7. Heat the last two teaspoons of olive oil on medium heat in the medium skillet that you cooked the onions in.

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8. Scoop out about 1/2 cup of the tuna mix , shape into a medium-size patty and place on preheated skillet. Do the same with the remaining tuna mixture. If not enough space in your skillet, you can cook the patties one at a time.

9. Cook the patties in the heated skillet for about six minutes per side until browned on both sides.

10. Place patties on lined baking sheet and bake in preheated oven for about 4 to 6 minutes.

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11. Remove from the oven and serve as burgers with your favorite toppings and sides.

12. Enjoy!

Make It Again!

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These tuna burgers can be served lots of different ways, which is one of the reasons that I love them! Serve over a crisp cool salad in the summer or serve them like a burger bar, providing lots of different toppings to choose from. I love them simple with lettuce, tomato and maybe mustard or I have served them with a Greek Ziziki sauce, which has also been excellent! Or, you can choose to keep it really simple and serve on their own with a few yummy sides!