Tuna is an athlete’s best friend. What else can you whip up in a matter of 15 seconds, which provides the benefits of fish with 0 carbs and 1 gram of fat? This easy cookin’ tuna burger has a touch of lemon with a spicy kick. Add in the breadcrumbs if you don’t care about the carbs or if you just want the burger to be a little heartier.

The Recipe:

1 can drained, solid white albacore tuna
2 small egg whites or 1 jumbo egg white
a squirt of lemon juice or a dash of lemon-pepper seasoning
1 tablespoon crushed red pepper

Mix all ingredients together in small bowl. Form two patties and cook on a non-stick pan sprayed with non-stick cooking spray like PAM until tuna patties are slightly browned. Served on top of a small salad, on a whole wheat bun, or on whole wheat bread. Serves two regular athletes or one hungry powerlifter.

Optional Upgrades:

The McTuna Meal: serve with oven-baked steak fries, a touch of ketchup, and a super-size Diet Coke. =P

Extra Hearty Tuna Burger: make the burgers with 1 tablespoon of bread crumbs.

Cheesy Fish Burger: either slap a piece of 2% cheese on there, or sprinkle on some shredded cheddar.

Nutritional Information Per Serving:
Calories- 205
Carbs- 5g
Protein- 28g
Fat- 7g

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Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

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4. Peanut Butter Protein Brownies
5. How Many Carbs Should I Eat in a Day?

Tags: food, recipe, tuna

This entry was posted on Tuesday, April 8th, 2008 at 6:30 pm and is filed under Recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.