fish

Tuna Burger

Posted on by
Tuna Burgers on a plate

Makes 6 burgers.

Ingredients

  • 2 (4.5-ounce) cans low sodium tuna
  • 1 cup bread crumbs, divided
  • 1 cup low-fat cheddar cheese, shredded
  • 1 egg, lightly beaten
  • ½ cup non-fat ranch salad dressing
  • ¼ cup finely chopped onion
  • Non-stick cooking spray

Directions

  1. Wash hands with soap and warm water.
  2. Drain tuna, separate into flakes using a fork
  3. In a medium bowl, combine tuna, ½ cup bread crumbs, cheese, egg, salads dressing, and onion.
  4. Form six patties; coat each side with remaining ½ cup bread crumbs.
  5. Spray non-stick skillet with cooking spray; heat to medium heat.
  6. Cook patties 3-5 minutes on each side until golden brown.

Pan Seared Tilapia

Posted on by
Pan Seared Tilapia

Makes 4 servings.

A simple tilapia recipe to pair with your favorite sides!

Aim to have 2 servings of seafood per week!

Ingredients

  • Four 6 oz. tilapia fillets
  • 3 Tbsp. unsalted butter
  • 2 Tbsp all-purpose flour
  • 2 tsp. fresh oregano
  • 2 Tbsp. fresh parsley
  • Salt and ground pepper

Directions

  1. Wash hands with soap and warm water.
  2. Combine flour, oregano, and parsley in a shallow dish. Season with salt and pepper.
  3. Coat the fillets on both sides with the flour mixture.
  4. Place a large skillet over medium heat. Melt the butter in the skillet; add two fillets and cook for 4 minutes. Flip and cook through, about 1-2 minutes more. Repeat with remaining two fillets.
  5. Serve with your favorite sides: vegetables, rice or potatoes.