Sunflower Ahi Tuna Burger

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Oh my, can I just say “YUMMMMM!” This recipe is a must do for any of you fish lovers. We ate this burger over sweet potato baked fries and topped it with a healthy serving of guacamole. I also made a handful of extra burgers so I could freeze them for lunches.

I love fish not only for its wonderful taste, but most importantly the nutrients it contains. Fish is high in quality protein, filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

  • Best sources of omega 3 fatty acids: salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.
  • Highest in protein per serving: tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.
  • Highest vitamin B-12 content: clams, mackerel, herring, blue fin tuna, rainbow trout, and salmon.
  • Highest in iron: clams, shrimp, mackerel, swordfish.
  • Lowest in iron: orange roughy, snapper, sea bass.
  • Highest in zinc: crab, lobster, swordfish, and clams.
  • Highest in calcium: canned salmon with bones.
  • Highest in total fat, saturated fats, and calories: mackerel.
  • Lowest in total fat and saturated fat: lobster, orange roughy.
  • Highest in cholesterol: shrimp, mackerel, lobster.
  • Lowest in cholesterol: yellowfin tuna, albacore, tuna, snapper, halibut, grouper.
  • Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish and those in lakes from agrochemical run-off).
  • Least risky fish for pollutants: deep-water ocean fish, salmon and tuna.

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Sunflower Ahi Tuna Burger

Ingredients:

  • 2 pounds Ahi Tuna
  • 4 tablespoons Tamari sauce
  • 2 green onions – sliced
  • 2 Tablespoons Olive or Avocado oil
  • 6 garlic – minced
  • 1/4 – 1/3 cup sunflower seeds
  • 1 tablespoon rice wine vinegar
  • Salt and Pepper – to taste

Instructions:

  1. Chop the tuna into 2 inch pieces.
  2. In a food processor add a few handfuls of tuna at a time and pulse until meat is chopped up.
  3. Transfer the meat into a large bowl.
  4. In a separate small bowl add the rest of the ingredients and whisk until completely blended.
  5. Add the liquid ingredients to the tuna.
  6. With your hands mix everything together.
  7. Using your hands form the burger patties.
  8. Grill or sauté 4-5 minutes each side.
  9. ENJOY!!!DSC_0001
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