Dinner in minutes

Tuna burgers and jalapeño-spiked potato salad for Labor Day

 

Main dish

Fresh Tuna Burgers

2 whole-grain hamburger rolls

4 teaspoons olive oil, divided

3/4 pound fresh tuna

2 scallions, thinly sliced

6 tablespoons sweet pickle relish

Salt and freshly ground pepper

1 egg white

Split hamburger rolls in half, spread with 2 teaspoons olive oil and toast in toaster oven or under broiler until golden. Remove and set aside.

Coarsely chop tuna. Add scallions, relish and salt and pepper to taste. Mix in egg white and form into 2 patties about 3 inches in diameter.

Heat remaining 2 teaspoons oil in a medium-sized nonstick skillet over medium heat. Add tuna patties and sauté 5 minutes. Turn and sauté another 3 minutes. The burger will be juicy and rare. Serve on toasted rolls. Makes 2 servings.

Per serving: 461 calories (25 percent from fat), 12.7 g fat (2.1 g saturated, 7.9 g monounsaturated), 78 mg cholesterol, 49.6 g protein, 35.8 g carbohydrates, 4.9 g fiber, 560 mg sodium.


Side dish

Jalapeño Potato Salad

3/4 pound red potatoes

1/4 cup reduced-fat vinaigrette

2 medium-sized jalapeño peppers, seeded and chopped (about 2 tablespoons)

2 scallions, thinly sliced

Salt and freshly ground pepper

Wash potatoes (do not peel) and cut into 1-inch cubes. Place in a saucepan with cold water to cover. Cover with a lid and bring to a boil. Cook about 10 minutes or until cubes are cooked through.

In a serving bowl, combine vinaigrette, jalapeños and scallions. Drain potatoes and add to bowl. Add salt and pepper to taste. Toss to coat. Makes 2 servings.

Per serving: 153 calories (13 percent from fat), 2.3 g fat (0.2 g saturated, 0.7 g monounsaturated), 2 mg cholesterol, 3.9 g protein, 31.2 g carbohydrates, 3.9 g fiber, 43 mg sodium.


linda@dinnerinminutes.com

Celebrate Labor Day with deliciously different burgers: fresh tuna seasoned with sweet pickle relish and scallions.

I coarsely chop the tuna with a knife. You may also pulse it in a food processor, but take care not to overdo it.

Accompany the burgers with jalapeño-spiked potato salad. Have the rest of the ingredients ready when the potatoes finish cooking. They will absorb the dressing flavors better when hot. (If pressed for time, added chopped jalapeños to purchased potato salad.)

This meal contains 614 calories per serving with 22 percent of calories from fat.

Fred Tasker’s wine tip: Because of its full flavor and healthy fats, tuna is one of those red-wine-with-fish dishes. I’d suggest a pinot noir.

Helpful hints

• Scallions are used in both recipes. Prepare them at one time and divide accordingly.

• A quick way to slice scallions is to snip them with sharp kitchen scissors.

Countdown

• Fix potatoes.

• While potatoes cook, toast hamburger rolls.

• Prepare and cook tuna burgers.

• Finish potato salad.

Shopping list

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3/4 pound red potatoes, 2 medium-size jalapeños, 1 small bunch scallions, 3/4 pound fresh tuna, 1 small jar sweet pickle relish, 1 small package whole-grain hamburger rolls.

Staples: Reduced-fat vinaigrette, olive oil, egg, salt, black peppercorns.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.

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