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Grilled Tuna Burgers Recipe for Lunch

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Grilled Tuna Burgers Recipe for Lunch
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Americans have a long-standing love affair with burgers. There's just something about that juicy patty, nestled between a soft bun, that keeps you coming back for more. Though there are endless variations on the classic burger, from fancy gourmet versions to fast food chains to seafood burgers, they all share one common goal: to satisfy your cravings.

Seafood burgers are the perfect summertime meal. They're light and refreshing but still filling enough to satisfy your hunger. And best of all, they're packed with flavour. Whether you like your burgers grilled, fried, or blackened, there's a seafood burger for you.

Ever heard of a grilled tuna burger? Well, it's one of the best seafood burgers ever! Maybe it's the fact that it's a healthier alternative to a beef burger, or maybe it's the way the slightly sweet taste of the tuna pairs so well with the savoury flavours of the grill. Whatever the reason, a grilled tuna burger is always a great addition to any menu.

And while you can indeed find plenty of recipes for tuna burgers that are loaded with all sorts of delicious toppings, you need to follow this recipe that’ll give you the perfect grilled tuna burger to date! Yeah, we mean it. This recipe is quick to make and can be tailored to your liking. Let’s get started, shall we?

Nutritional Facts

Serves 4 Persons

Calories

210.8 cal

Protein

35 g

Carbs

15 g

Fat

1.2 g

Preparation Time

10 Minutes

Cooking Time

10 Minutes

Total Time Required

20 Minutes

Ingredients

  • 450 g of tuna
  • 40 g or ½ small onion (chopped)
  • 1 large carrot (shredded)
  • 2 cloves of garlic (finely chopped)
  • 4 egg whites
  • 20 g of chives (chopped)
  • 40 g of bread crumbs
  • Spices as per need

Directions

  • Heat your grill. Beat egg whites in a medium bowl. Add bread crumbs, onion, carrot, garlic, chives and tuna and mix them well. Shape this mixture into 4 patties about 3/4 inches thick.
  • When the grill is ready, place patties on a gas grill over medium heat or on a charcoal grill 4-6 inches from medium coals. Cook for about 8-10 minutes.
  • Place fresh lettuce on the bottom halves of buns. Place the tuna patty and tomato and cover with the top half of the bun. Serve with your favourite sauce.

Tuna Burger is Healthier!

There's no denying that a juicy beef patty burger can be delicious. But when it comes to making healthy choices, tuna is the clear winner. Not only is it nutritious but delicious too. Tuna is a leaner protein source, which means it contains less fat. On the other hand, red meat is higher in saturated fat, which can increase your risk of heart disease. More than 3g of saturated fat is present in a 3 ounce beef sirloin steak, while a tuna steak of the same size offers 1.5g of fat, which is mono and polyunsaturated, which are suitable for health.

It is an excellent source of omega-3 fatty acids, which have been shown to protect against heart disease and lower the risk of stroke. According to a study, omega-3 fatty acids considerably reduce the chances of death due to cardiac arrest or coronary disease. Omega-3 fatty acids are unsaturated fatty acids that can reduce inflammation in the body. An excess in inflammation can damage the blood vessels and lead to heart diseases and strokes.

According to a study, tuna and other dark meat like finfish help improve women's age-related cognitive function and memory. Those who consumed tuna or dark meat like finfish weekly or more often had much stronger verbal memory than women who did not.

You will get an adequate amount of vitamins and minerals from tuna. It contains vitamin B (a complex of different vitamins), particularly vitamins B6 and B12. According to Mayo Clinic, The development of red blood cells, the generation of DNA, and neuron function are all significantly influenced by vitamin B12.

Protein is the building block of muscles, bones, cartilage, blood, and skin. Protein helps tissues grow and heal. The US Food Plate recommends that proteins make up 25% of your plate. A diet high in protein promotes weight loss. The amount of protein that should be consumed daily is 0.8g per kg or 0.36g for each pound of body weight. 100g of raw tuna fish contains about 24g of protein or about 50% of the DV.

The Bottom Line

There's nothing quite like a grilled tuna burger. The perfect mix of juicy, flavorful fish with a bit of onion and carrot, it's a burger sure to please any seafood lover. And best of all, it's easy to make at home. Just fire up the grill and cook the tuna to your preference. Then, top it off with your favourite sauce and enjoy!

So why not ditch the dull old hamburger in favour of something a little more exciting? Give this grilled tuna burger recipe a try today!

Reading List

Article Sources

  • “Eating Fish May Prevent Memory Loss And Stroke In Old Age.” ScienceDaily, https://www.sciencedaily.com/releases/2008/08/080804165312.htm.Accessed 3 July 2022.
  • Jain, A. P., et al. “Omega-3 Fatty Acids and Cardiovascular Disease.” European Review for Medical and Pharmacological Sciences, vol. 19, no. 3, 2015, pp. 441–45.
  • Kabir, H., et al. “Comparative Vitamin B-6 Bioavailability from Tuna, Whole Wheat Bread and Peanut Butter in Humans.” The Journal of Nutrition, vol. 113, no. 12, Dec. 1983, pp. 2412–20. PubMed, https://doi.org/10.1093/jn/113.12.2412.
  • Kim, Dae Hyun, et al. “Seafood Types and Age-Related Cognitive Decline in the Women’s Health Study.” The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, vol. 68, no. 10, Oct. 2013, pp. 1255–62. PubMed Central, https://doi.org/10.1093/gerona/glt037.

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