Sesame Tuna Burgers with Fried Shoestring Zucchini

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
85%
Sesame Tuna Burgers with Fried Shoestring Zucchini
300 min.
4
2767kcal

Suggestions


Indulge in a culinary delight with our Sesame Tuna Burgers paired with Fried Shoestring Zucchini, a dish that perfectly balances health and flavor. This recipe is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 85, making it an excellent choice for those seeking nutritious meal options. With sushi-grade tuna as the star ingredient, these burgers are packed with protein and rich in omega-3 fatty acids, ensuring a deliciously satisfying experience.

The toasted sesame seeds add a delightful crunch and nutty flavor, elevating the tuna patties to a whole new level. Meanwhile, the fried shoestring zucchini provides a crispy, light side that complements the burgers beautifully. This dish is perfect for lunch, dinner, or any gathering where you want to impress your guests with something unique and healthy.

Ready in just 300 minutes, this recipe serves four and is ideal for sharing with family and friends. Whether you're a seasoned chef or a cooking novice, you'll find joy in preparing this vibrant meal. So, roll up your sleeves and get ready to create a dish that not only tastes amazing but also aligns with your health-conscious lifestyle. Serve it with a side of soy sauce for an extra burst of flavor, and enjoy every bite of this delightful fusion of textures and tastes!

Ingredients

  • lb ahi tuna steak 
  • cup sesame seed hulled (3 oz)
  • tablespoon soya sauce for serving
  • 36 fl. oz. vegetable oil 
  • medium zucchini (2 lb total)

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • knife
  • pot
  • sieve
  • plastic wrap
  • baking pan
  • kitchen thermometer
  • slotted spoon

Directions

  1. Put oven rack in middle position and preheat oven to 350°F. Toast sesame seeds in a shallow baking pan in oven, stirring occasionally, until golden, 12 to 15 minutes. Cool completely.
  2. Transfer 2 tablespoons seeds to a small bowl and 1/4 cup to grinder.
  3. Transfer remaining 3/4 cup to a wide shallow bowl.
  4. Halve 3 zucchini crosswise, then cut lengthwise into 3/4-inch shoestrings using slicer. Toss with 1 teaspoon salt in a large sieve set over a bowl and drain 30 minutes.
  5. Squeeze handfuls of zucchini to remove moisture, then roll up in a triple layer of paper towels and squeeze to remove remaining moisture.
  6. Finely chop tuna with a large wet knife (about 3/4-inch pieces). Stir together soy sauce, 2 tablespoons oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl, then stir in tuna. Divide tuna mixture into 4 portions. Pack 1 portion in a 1/2-cup measure, then invert onto seeds in shallow bowl. Gently press tuna to form a patty 3 1/2 inches in diameter, then coat completely with seeds and transfer to a wax-paper-lined plate. Form, coat, and transfer 3 more burgers in same manner. Chill, covered with plastic wrap, until ready to cook. Discard any sesame seeds remaining in shallow bowl.
  7. Grind seeds that are already in grinder, pulsing until ground to a flour, then add to remaining seeds (2 tablespoons) in small bowl.
  8. Remove julienne attachment from slicer, then cut remaining zucchini lengthwise into 3/4-inch-thick ribbons using slicer. Gently toss with 1/4 teaspoon salt in a large bowl and set aside (zucchini will wilt and become tender).
  9. Heat 1 inch oil in a 5- to 6-quart heavy pot over moderate heat until thermometer registers 330°F.
  10. Toss all of shoestring zucchini with half of sesame mixture in another large bowl, then fry in 4 batches, turning occasionally with a slotted spoon, until zucchini are golden, about 2 minutes per batch. (Return oil to 330°F between batches.)
  11. Transfer zucchini as fried to paper towels to drain. Toss each batch of zucchini immediately with some of remaining sesame mixture.
  12. Heat 3 tablespoons oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Cook burgers, turning over once, about 2 minutes total for medium-rare tuna (seeds should be golden brown).
  13. Drain zucchini ribbons and divide among 4 plates, then top with burgers and fried shoestring zucchini.
  14. Serve burgers with additional soy sauce on the side.

Nutrition Facts

Calories2767kcal
Protein5.09%
Fat92.76%
Carbs2.15%

Properties

Glycemic Index
16.25
Glycemic Load
2.18
Inflammation Score
-10
Nutrition Score
51.736521596494%

Flavonoids

Quercetin
1.29mg

Nutrients percent of daily need

Calories:2766.78kcal
138.34%
Fat:290.94g
447.61%
Saturated Fat:44.79g
279.92%
Carbohydrates:15.14g
5.05%
Net Carbohydrates:8.72g
3.17%
Sugar:5.09g
5.65%
Cholesterol:43.09mg
14.36%
Sodium:315.4mg
13.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.95g
71.9%
Vitamin K:497.84µg
474.13%
Vitamin B12:10.69µg
178.22%
Vitamin E:23.23mg
154.88%
Copper:1.74mg
86.91%
Selenium:54.72µg
78.17%
Manganese:1.31mg
65.44%
Vitamin B3:12.57mg
62.84%
Phosphorus:604.24mg
60.42%
Vitamin A:2870.86IU
57.42%
Vitamin B6:1.14mg
57.03%
Magnesium:225.4mg
56.35%
Vitamin B1:0.66mg
44.05%
Vitamin D:6.46µg
43.09%
Vitamin C:35.08mg
42.53%
Iron:7.5mg
41.66%
Calcium:406.96mg
40.7%
Vitamin B2:0.57mg
33.43%
Zinc:4.23mg
28.22%
Potassium:982.36mg
28.07%
Fiber:6.42g
25.68%
Folate:86.49µg
21.62%
Vitamin B5:1.63mg
16.31%
Source:Epicurious