It wasn’t until after college that I ate seafood other than canned tuna as tuna salad. However, it wasn’t until a former student of mine and I met for sushi a few years ago that I started to really get adventurous with my seafood. There are still things I don’t like such as lobster – I know, blasphemous to many who are from New England. I had a bad batch of scallops that made me sick so I stay away from those too.
We will make seafood dishes every now and then, but as many people say financial barriers can make it hard to make healthier choices and that’s a huge reason why we limit the diversity in the seafood we have at home. When shrimp go on sale we will buy them and same with salmon burgers, fresh white fish and squid, but canned tuna is probably always going to be my go-to lean protein because it is more reasonably priced.
To help prevent meal burn out I try to keep diversity in my meal planning, but sometimes you can only have chicken so many ways before you decide it’s not what you want for lunch. Last week, while I was trying to figure out what I wanted for lunch that wasn’t chicken, I decide I could go for tuna, but I didn’t want a tuna sandwich or a tuna melt. I’ve had salmon burgers at a few restaurants in the area, not steaks, but a formed patty with spices and binding ingredients. I figured I could probably make a tuna burger if I looked hard enough.
What You’ll Need
- 1 can of tuna
- 1 egg
- 2T of flour
- 1 tsp of seasoning blend of choice
- Baking sheet
- Cooking spray
- Pre-heat oven to 400 degrees.
- Prep your baking sheet with a little cooking spray. You could also use olive oil.
- Drain a can of tuna and add to a small bowl. Break up tuna into smaller chunks.
- Add an egg and flour to tuna. Mix well. You may want to add the flour a little bit at a time so that it doesn’t poof out of the bowl.
- Add seasoning blend to tuna mixture. If you want want to use a seasoning blend, you can add salt, pepper and individual spices to your taste.
- Once mixed, take a flat spatula and move mixture to the middle of the bowl forming a circle. Slowly dump mixture to baking sheet and shape to a circular patty about half an inch thick. You can make one patty or two 2 ounce patties.
- Bake for about 15 to 20 minutes. Patty will be crispy on the outside and cooked through on the inside.
I served mine on top of lettuce with onions, tomatoes and sriracha mayo. You can serve it on a bun or in a salad. There’s a place in town that makes an excellent broccoli slaw.
Well, damn, Now I’m hungry.
Macros for a 4 ounce patty: 4.5f | 10c | 28p