Super Healthy Tuna Burgers With Lemon Garlic Mayonnaise

There’s something incredibly comforting about a burger. As a kid, summer evenings meant my dad firing up the grill, the scent of charcoal mingling with the sweet aroma of freshly cut grass. While beef burgers were the standard, my mom, ever the health enthusiast, would occasionally sneak in tuna burgers. At first, I was skeptical, but one bite of her incredibly flavorful creation, slathered with a tangy lemon garlic mayo, and I was hooked. These weren’t just “healthy” burgers; they were delicious in their own right. Now, I’ve refined her recipe, making it even better, and I’m excited to share it with you.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Servings: 8
• Yields: 8 burgers
• Dietary Type: Pescatarian

Ingredients

• 35 ounces canned tuna, drained (see note)
• 1 bunch scallion, thinly sliced
• 1 red bell pepper, diced
• 2 eggs, beaten
• 8 whole wheat hamburger buns
• 1/2 cup mayonnaise
• 2 tablespoons garlic, minced
• 1 tablespoon lemon juice

Note: Using tuna packed in water is best for this recipe. If you use tuna packed in oil, be sure to drain it thoroughly. You can also use albacore or skipjack tuna, depending on your preference.

Equipment Needed

• Large bowl
• Sauté pan
• Grill or grill pan
• Spatula

Instructions

1. Begin by preparing the lemon garlic mayonnaise. In a small sauté pan over medium heat, sauté the minced garlic until it turns a light golden brown, taking care not to burn it. Burnt garlic will impart a bitter flavor to the mayonnaise.
2. In a small bowl, combine the sautéed garlic, lemon juice, and mayonnaise. Mix well and set aside. This mayonnaise can be made ahead of time and stored in the refrigerator for several days. This allows the flavors to meld together, creating an even more delicious topping.
3. In a large bowl, combine the drained tuna, thinly sliced scallions, diced red bell pepper, and beaten eggs. Mix gently but thoroughly until all ingredients are well combined. Be careful not to overmix, as this can make the burgers tough.
4. Divide the tuna mixture into 8 equal portions. Gently shape each portion into a patty, about 3/4 inch thick. The patties will be somewhat delicate, so handle them with care.
5. Preheat your grill or grill pan to medium heat. Lightly oil the grill grates to prevent the patties from sticking.
6. Grill the tuna patties for about 5-7 minutes per side, or until they are cooked through and lightly browned. The internal temperature should reach 145°F (63°C). Avoid flipping the patties too often, as this can cause them to fall apart.
7. While the patties are grilling, prepare the whole wheat hamburger buns. You can lightly toast them on the grill for a minute or two for added flavor and texture.
8. Assemble the burgers. Place a grilled tuna patty on each whole wheat hamburger bun and top with about a tablespoon of the lemon garlic mayonnaise. Serve immediately.

Note: To ensure the tuna burgers hold together well, you may want to place the drained tuna in a sieve with a weight on top for a couple of hours to remove excess moisture. This will help the burgers bind together better.

Expert Tips & Tricks

• For extra flavor, add a dash of smoked paprika or cayenne pepper to the tuna mixture.
• If you don’t have whole wheat hamburger buns, you can use any type of bun you prefer. However, whole wheat buns add fiber and nutrients, making the burgers even healthier.
• If the tuna mixture is too wet, add a tablespoon or two of bread crumbs to help bind it together.
• To prevent the patties from sticking to the grill, make sure the grill grates are clean and well-oiled. You can also use a non-stick grill mat.
• For a more intense garlic flavor, roast the garlic cloves before mincing them.
• Add a splash of Worcestershire sauce to the tuna mixture for a savory depth.

Serving & Storage Suggestions

Serve these delicious tuna burgers immediately after grilling for the best flavor and texture. Consider serving them with a side of coleslaw, a simple salad, or sweet potato fries for a complete and satisfying meal.

Leftover tuna burgers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm them in a skillet over medium heat or in the microwave. Be careful not to overcook them, as they can become dry.

It’s not recommended to freeze cooked tuna burgers, as the texture can change upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	305 kcal	N/A
Calories from Fat	67	22%
Total Fat	7.5 g	11%
Saturated Fat	2 g	9%
Cholesterol	98.6 mg	32%
Sodium	686.6 mg	28%
Total Carbohydrate	22.6 g	7%
Dietary Fiber	2.6 g	10%
Sugars	4 g	N/A
Protein	35.7 g	71%

Note: Nutritional information is an estimate and may vary based on specific ingredients and preparation methods.

Variations & Substitutions

• Spicy Tuna Burgers: Add a finely chopped jalapeño pepper to the tuna mixture for a spicy kick.
• Mediterranean Tuna Burgers: Mix in some crumbled feta cheese, chopped Kalamata olives, and sun-dried tomatoes to the tuna mixture.
• Asian-Inspired Tuna Burgers: Add a tablespoon of soy sauce, a teaspoon of sesame oil, and a pinch of ginger to the tuna mixture. Top with a sriracha mayo.
• Gluten-Free Option: Use gluten-free hamburger buns or serve the tuna patties on a bed of lettuce.
• Mayonnaise Alternatives: For a lighter option, substitute the mayonnaise with Greek yogurt or avocado.

FAQs (Frequently Asked Questions)

Q: Can I use fresh tuna instead of canned tuna?
A: Yes, you can use fresh tuna, but make sure it’s cooked thoroughly. Grill or pan-sear the tuna steak first, then flake it and add it to the burger mixture.

Q: How can I prevent the tuna burgers from falling apart?
A: Draining the tuna very well is key. You can also add a binder like breadcrumbs or a beaten egg. Chilling the patties for 30 minutes before grilling can also help them hold their shape.

Q: Can I bake these tuna burgers instead of grilling them?
A: Yes, you can bake them. Preheat your oven to 375°F (190°C) and bake the patties for about 15-20 minutes, or until they are cooked through.

Q: What kind of toppings go well with these tuna burgers?
A: Besides the lemon garlic mayonnaise, you can add lettuce, tomato, avocado, sprouts, or even a slice of grilled pineapple for a tropical twist.

Q: Can I make the tuna burgers ahead of time?
A: Yes, you can prepare the tuna mixture ahead of time and store it in the refrigerator for up to 24 hours. Shape the patties just before grilling.

Final Thoughts

I truly believe everyone should give these tuna burgers a try. They are a fantastic way to enjoy a healthy and delicious meal that’s both satisfying and packed with flavor. The combination of the flaky tuna, the vibrant vegetables, and the creamy, zesty lemon garlic mayonnaise creates a symphony of flavors that will tantalize your taste buds. Don’t be afraid to experiment with different variations and toppings to create your own signature tuna burger. And most importantly, have fun in the kitchen! Let me know what you think and what creative twists you come up with – I’m always eager to hear your feedback. Pair these burgers with a crisp glass of white wine or a refreshing iced tea for the perfect summer meal!