Tuna Burgers with Tapenade

Dairy Free
Health score
32%
Tuna Burgers with Tapenade
35 min.
4
372kcal

Suggestions

Ingredients

  • 12 ounce tuna steak 
  •  anchovy minced
  • 24 inch baguette bread halved
  • tablespoon capers drained
  • tablespoons dijon mustard 
  • 0.3 cup olives green pitted
  • 0.3 cup kalamata olives pitted
  • tablespoon juice of lemon fresh
  • teaspoon lemon zest 
  • 0.3 cup mayonnaise 
  • tablespoon olive oil extra-virgin
  • tablespoon parsley leaves fresh italian
  • slices onion red thin
  • 0.5 cup purchased roasted bell peppers drained sliced into 1/2-inch wide strips
  •  romaine lettuce leaves 
  • servings salt and pepper black freshly ground

Equipment

  • food processor
  • bowl
  • grill

Directions

  1. Watch how to make this recipe.
  2. Prepare the barbecue (medium-high heat). Grill the baguette pieces, cut side down, until lightly toasted, about 2 minutes.
  3. Remove and set aside.
  4. Combine the olives, capers, 1 tablespoon of oil, lemon juice, parsley, lemon zest, and anchovy in a food processor. Pulse just until the olives are finely chopped. Season the tapenade with salt and pepper.
  5. Drizzle the tuna with the remaining oil.
  6. Sprinkle with salt and pepper. Grill the tuna until golden and seared on the outside, and just opaque in the center, about 2 minutes per side.
  7. Stir the mayonnaise and mustard in a small bowl to blend. (The tapenade and Dijon-mayonnaise can be prepared 1 day ahead. Cover separately and refrigerate. Bring the tapenade to room temperature before using.)
  8. Spread the Dijon-mayonnaise over the bottom and top halves of the baguette pieces. Top with red peppers and red onion.
  9. Cut the tuna steaks across the grain into 1/2-inch thick slices. Arrange the tuna slices atop the onions. Spoon the tapenade over the tuna. Top with the lettuce then the baguette tops, and serve.

Nutrition Facts

Calories372kcal
Protein24.81%
Fat62.34%
Carbs12.85%

Properties

Glycemic Index
57.92
Glycemic Load
4.28
Inflammation Score
-10
Nutrition Score
27.921739018482%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
2.16mg
Luteolin
0.14mg
Isorhamnetin
0.7mg
Kaempferol
2.74mg
Myricetin
0.15mg
Quercetin
6.93mg

Nutrients percent of daily need

Calories:372.17kcal
18.61%
Fat:25.82g
39.73%
Saturated Fat:4.31g
26.92%
Carbohydrates:11.97g
3.99%
Net Carbohydrates:9.17g
3.33%
Sugar:2.25g
2.5%
Cholesterol:40.76mg
13.59%
Sodium:912.92mg
39.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.12g
46.25%
Vitamin B12:8.05µg
134.14%
Vitamin A:4570.35IU
91.41%
Vitamin K:79.48µg
75.7%
Selenium:39.22µg
56.04%
Vitamin B3:8.67mg
43.37%
Vitamin D:4.89µg
32.57%
Phosphorus:267.49mg
26.75%
Vitamin B6:0.49mg
24.55%
Vitamin B1:0.32mg
21.46%
Vitamin E:2.85mg
19%
Vitamin B2:0.3mg
17.47%
Vitamin C:13.87mg
16.81%
Manganese:0.33mg
16.68%
Magnesium:64.01mg
16%
Folate:63.15µg
15.79%
Iron:2.28mg
12.65%
Vitamin B5:1.16mg
11.63%
Fiber:2.8g
11.22%
Potassium:390.41mg
11.15%
Copper:0.18mg
9.18%
Calcium:66.97mg
6.7%
Zinc:0.91mg
6.07%