TASTY TUNA BURGERS

It’s one of the few pre-packaged foods I buy. Tinned tuna is extremely useful and can be used in numerous recipes and has great nutritional properties. This fish provides a food option that is dense in nutrition; it is an excellent source of important nutrients like magnesium, potassium, and selenium. Tuna is also a source of high quality protein that is low in fat. It also provides complex B vitamins and Omega-3 fatty acids which are essential to a healthy diet. I buy tuna in spring water as the salt and fat content is lower in comparison to tuna in brine/ oil.

You can accompany these tasty burgers with almost anything, whatever tickles you fancy. I usually accompany mine with some sweet potato or 'normal' potato wedges and salad.

Sweet potato is great because it has a low Glycemic index meaning it is digested and absorbed at a slower rate thus producing a gradual rise in blood sugar and insulin levels.

Purple cabbage, not only has an amazing colour which brightens up any dish but it’s deeper pigmentation is an indicator of a richer quantity of antioxidants in comparison to other types of cabbage; however these are easier to absorb for our body from a cooked state so eat a mixture of raw and cooked purple cabbage (Avoid boiling it, as the water will sap the nutrients from the vegetable. Sautéing or baking are better options).

*This recipe made 4 burgers. The burgers can easily be re-heated and are equally as tasty served cold.

INGREDIENTS

1 can tuna

2 tablespoons of flour

1 egg

60g sweet corn

Chopped Coriander or parsley (add to your taste)

METHOD

1. Mix the tuna, flour, egg, tuna & coriander/ parsley.
2. Mould into 4 burgers using your hands.
3. Bake in the oven at 180 Celsius for approximately 20min (until slightly golden).
4. Cut the sweet potato/ potato into wedges; mix with a tablespoon of olive oil and sprinkle with rosemary (i use dried). Place in the oven with the burgers (cook at the same heat for the same amount of time).
5. Whilst the burgers and wedges are cooking prepare your salad.
6. Once everything is cooked serve and enjoy this easy, healthy, super tasty dish!

 

Before going in the oven.

Tuna burgers served with sweet potato wedges and purple cabbage salad.

Tuna burger with potato wedges and green leaf salad.

*Bon Appetit* :)