We have just finished March break here in British Columbia, Canada. After having our girls home from school for the last two weeks, we are back into school and work routines.
This week, I wanted to keep things easy, fast and simple. So what came to mind right away? My Paleo Tuna Burgers with fried plantains (bonus recipe at the end).
Yes, it was nice to not pack lunches, to forgo meal plans, not really follow a schedule and avoid rushed mornings, but honestly, I like routines. I am more productive when I am in a routine and I am way more organized.
As you know, I use meal plans during regular school weeks. I was resistant at first but once I decided to commit to using them for a month, there was no going back. You can read more about our experience with meal plans and how they not only help you stay organized but can actually help with resisting those cravings, in How to Eat Healthy Without Using Will Power.
These Paleo Tuna Burgers are easy to make, quick and you probably have all, if not most, of the ingredients on hand.
Our family loves them because they taste great and it gives everyone the chance to add their own toppings. We all get to create our own “burger.”
We eat them on big butter lettuce leaves and usually have dijon, ketchup, paleo mayo, pickles, avocado, capers and tomatoes as optional toppings.
Since our eldest daughter has severe food allergies to all fish, except tuna, we make sure to make this nutrient rich food a part of our weekly diet.
Tuna is a great source of protein but it also has many other health benefits such as:
- an excellent source of omega 3 fatty acids (omega 3 fatty acids are known to have some of the best anti-inflammatory health benefits)
- rich in the antioxidant mineral, selenium, which helps build your immune system
- reducing the risk of cardiovascular disease
- some studies have shown tuna to potentially reduce atrial fibrillation (a condition of irregular heart rhythm, where the heart’s electrical impulses are too fast or too slow, or an irregular rhythm)
- lower triglycerides (which in short, helps to lower “bad” or LDL levels of cholesterol)
- a good source of B vitamins, crucial for energy production and to build and maintain red blood cells
- a good source of DHA and EPA with favorable PUFA profiles
So if you are looking for a fast, healthy, quick meal that everyone will enjoy, try out my Paleo Tuna Burgers.
Paleo Tuna Burgers
Ingredients
3 cans of solid white albacore tuna in water, drained
6 green onions, sliced
4 organic eggs
3 tablespoon coconut flour
3/4 teaspoon paprika or chili powder
1/4 teaspoon sea salt
3 tablespoons of fresh lime juice
15 shakes hot sauce (I use Red Hot)
2 teaspoons of ghee, coconut oil or avocado oil for frying
Instructions
Combine all ingredients, except the oil, in a medium-sized bowl. Mix well and let sit it 3-5 minutes so the coconut flour absorbs the moisture of the eggs and lime juice.
Heat a cast iron pan on medium heat and add oil for cooking.
Divide and shape mixture into fish burgers (using your hands).
Add tuna burgers to the pan leaving room in between each burger and cook for about 4 to 5 minutes, then flip. The bottom of the burgers should be a nice golden brown. Cook 3-4 minutes more until golden on both sides.
Serve immediately topped with dijon mustard, pickles, paleo mayo and tomatoes or anything else you like.
We love these Paleo Tuna Burgers served with fried plantains.
Bree's Paleo Tuna Burger & Plantains. It's like fast food burger 'n fries but it's real food & nutritious Click To Tweet
Plantains are a good source of nutrients. Here are just a few of their positive benefits:
- rich in potassium which helps to regulate blood pressure
- high in dietary fiber, which helps to regulate digestion
- good source of vitamins A and C which boosts your immune system
If you’ve never had them, give them a try. Here’s the way I cook them.
Fried Plantains
Ingredients
2-3 ripe plantains
2-3 tablespoons of refined coconut oil
Instructions
In a large cast iron pan, heat the coconut oil over medium heat. While the oil is heating, peel the plantains (you may need a knife to do this) and cut into 1/2 inch discs. Once the oil is heated, add the plantains to fill the pan but leave a little room so you can turn them.
Cook for around 5-8 minutes, keeping an eye on them. You want them to caramelize but not burn. When golden brown, flip and cook the other side until it reaches a similar caramelization.
Remove and place on a paper towel and sprinkle with freshly ground Celtic sea salt.
Bon appetit!
