Just Bento Tuna Tofu Miso Mini Burgers
- Number of Servings: 6
Ingredients
1 standard can (200g / 7 oz or so) tuna, oil-packed or water packed1/2 block (1 block = 300g or 10.5 oz) extra firm tofu2 Tbs. dry plain breadcrumbs2 Tbs. finely chopped green onion1 Tbs mild white miso or other miso of your choice - for a spicy version, use kochujang
Serving Size calculated for 6 mini burgers
Drain the tuna very well. Drain the tofu well (see how to drain tofu properly).
Dump everything in a plastic bag. Mix very well by squishing the bag around. This part is rather fun.
In the meantime, heat up a nonstick frying pan with a little olive oil.
When everything is evenly mixed, take out spoonfuls of the mixture from the bag, form into little burgers, and fry on each side for a couple of minutes until browned.
[Edit:] It seems some people have had trouble getting the burgers to hold together. The keys are to drain the tuna very well, especially if you are using the water-packed variety, and to really mix and knead everything together thoroughly until the texture is quite fine and paste-like. If that still doesn’t work, add some egg (just egg white if you are watching the calories will do fine).
Variation
This paste is also good for making interesting tasting grilled tuna sandwiches. Just mound on top of a slice of bread and grill in a toaster oven, optionally with a little cheese on top.
Number of Servings: 6
Recipe submitted by SparkPeople user ANNE86.
Drain the tuna very well. Drain the tofu well (see how to drain tofu properly).
Dump everything in a plastic bag. Mix very well by squishing the bag around. This part is rather fun.
In the meantime, heat up a nonstick frying pan with a little olive oil.
When everything is evenly mixed, take out spoonfuls of the mixture from the bag, form into little burgers, and fry on each side for a couple of minutes until browned.
[Edit:] It seems some people have had trouble getting the burgers to hold together. The keys are to drain the tuna very well, especially if you are using the water-packed variety, and to really mix and knead everything together thoroughly until the texture is quite fine and paste-like. If that still doesn’t work, add some egg (just egg white if you are watching the calories will do fine).
Variation
This paste is also good for making interesting tasting grilled tuna sandwiches. Just mound on top of a slice of bread and grill in a toaster oven, optionally with a little cheese on top.
Number of Servings: 6
Recipe submitted by SparkPeople user ANNE86.
Nutritional Info Amount Per Serving
- Calories: 72.2
- Total Fat: 1.9 g
- Cholesterol: 9.9 mg
- Sodium: 208.4 mg
- Total Carbs: 2.4 g
- Dietary Fiber: 0.2 g
- Protein: 11.2 g
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