Tangy tuna burgers

Dairy Free
Very Healthy
Health score
67%
Tangy tuna burgers
25 min.
2
216kcal

Suggestions

Looking for a quick, healthy, and flavorful meal? These Tangy Tuna Burgers are here to tantalize your taste buds while keeping things light and wholesome. Ready in just 25 minutes, this recipe is perfect for a speedy lunch or a satisfying dinner. With a health score of 67, it’s a fantastic option for those seeking a nutritious yet indulgent dish that doesn’t compromise on flavor.

Packed with fresh tuna steak, aromatic garlic, zesty ginger, and a splash of soy sauce, these burgers are bursting with umami and tangy goodness. The addition of coriander adds a fresh, herbaceous touch that perfectly complements the rich flavors of the tuna. Dairy-free and very healthy, this recipe fits seamlessly into various dietary preferences, making it a versatile choice for almost any occasion.

What’s more, this dish is not only delicious but also incredibly balanced. With 46% protein and 51% healthy fats, it’s a powerhouse of nutrients that will keep you energized and satisfied. The optional toppings of lettuce, tomato, and avocado add a creamy crunch and a boost of vitamins, making these burgers a complete and well-rounded meal.

Whether you’re a seafood lover or just looking to try something new, these Tangy Tuna Burgers are a must-try. Quick, easy, and bursting with flavor, they’re sure to become a go-to recipe in your kitchen. Perfect for busy weeknights or lazy weekends, this dish proves that healthy eating can be both simple and delicious!

Ingredients

  • 200 tuna steaks fresh
  •  garlic clove finely chopped
  • small knob ginger fresh peeled finely chopped
  • tbsp soya sauce 
  • handful cilantro leaves chopped
  • tbsp unrefined sunflower oil 
  • leaves hawaiian rolls sliced

Equipment

  • bowl
  • frying pan

Directions

  1. Chop the tuna into small chunks, then carry on chopping until the tuna is roughly minced. Tip the tuna into a bowl and mix with the garlic, ginger, soy sauce and coriander. Shape into two burgers, place on a plate, then freeze for 10 mins to firm up.
  2. Heat the oil in a non-stick frying pan, then cook the burgers for 1-2 mins on each side or until done to your liking.
  3. Serve the burgers in toasted buns with lettuce, tomato and avocado.

Nutrition Facts

Calories216kcal
Protein46.37%
Fat50.95%
Carbs2.68%

Properties

Glycemic Index
77
Glycemic Load
0.37
Inflammation Score
-9
Nutrition Score
19.980869617151%

Flavonoids

Myricetin
0.02mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:215.77kcal
10.79%
Fat:11.95g
18.38%
Saturated Fat:1.96g
12.22%
Carbohydrates:1.41g
0.47%
Net Carbohydrates:1.23g
0.45%
Sugar:0.23g
0.26%
Cholesterol:38mg
12.67%
Sodium:545.45mg
23.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.47g
48.94%
Vitamin B12:9.43µg
157.18%
Selenium:36.94µg
52.78%
Vitamin A:2318.1IU
46.36%
Vitamin B3:9.07mg
45.33%
Vitamin D:5.7µg
38%
Phosphorus:269.63mg
26.96%
Vitamin E:3.93mg
26.2%
Vitamin B6:0.5mg
24.78%
Vitamin B1:0.25mg
16.9%
Vitamin B2:0.27mg
15.95%
Magnesium:54.83mg
13.71%
Vitamin B5:1.11mg
11.09%
Potassium:290.2mg
8.29%
Iron:1.32mg
7.31%
Vitamin K:6.63µg
6.31%
Copper:0.11mg
5.44%
Manganese:0.1mg
4.87%
Zinc:0.67mg
4.48%
Calcium:14.65mg
1.47%
Folate:5.43µg
1.36%
Vitamin C:1.04mg
1.26%