Vietnamese Tuna Burger

Dairy Free
Very Healthy
Health score
100%
Vietnamese Tuna Burger
45 min.
4
419kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a delightful twist on a classic favorite? Introducing the Vietnamese Tuna Burger, a dish that perfectly marries the rich flavors of fresh tuna with vibrant, crunchy vegetables. This recipe is not only a feast for the taste buds but also a health-conscious choice, boasting a perfect health score of 100 and being completely dairy-free.

Imagine sinking your teeth into a juicy tuna patty, expertly seasoned with fish sauce and fresh herbs like cilantro and mint, all nestled between a soft hamburger bun. Each bite is a burst of flavor, complemented by a refreshing slaw made from shredded red cabbage, carrots, and broccoli slaw, drizzled with a tangy seasoned rice vinegar dressing. With only 419 calories per serving, this burger is a guilt-free indulgence that doesn't compromise on taste.

Whether you're looking for a satisfying main course for a family dinner or a quick yet impressive meal for friends, these Vietnamese Tuna Burgers are sure to impress. Ready in just 45 minutes, they are perfect for busy weeknights or leisurely weekends. So, roll up your sleeves and get ready to enjoy a deliciously healthy meal that will leave everyone asking for seconds!

Ingredients

  • 1.3 pound ahi tuna steak finely chopped
  • 0.5 cup broccoli slaw 
  • 0.5 tablespoon brown sugar divided
  • 0.5 cup carrots shredded
  • tablespoon fish sauce 
  • 0.5 cup cilantro leaves fresh chopped
  • 0.3 cup mint leaves fresh chopped
  •  hawaiian rolls split
  • tablespoon soy sauce light
  • 0.5 cup panko bread crumbs 
  • cup cabbage shredded red
  • 0.5 cup spring onion sliced
  • 0.5 tablespoon seasoned rice vinegar 
  • tablespoon sesame oil divided

Equipment

  • bowl

Directions

  1. In a bowl, combine vinegar, 1 teaspoon oil and 1/4 teaspoon sugar.
  2. Addcabbage, carrots and broccoli slaw; toss and set aside.In a second bowl, combine cilantro, mint, fish sauce, soysauce and remaining 1/2 tablespoon sugar.
  3. Add tuna andscallions; mix until combined. Form tuna mixture into four3/4-inch-thick patties.
  4. Place panko on a plate; coat eachpatty with crumbs. In a large nonstickskillet, heat remaining1 tablespoon oil over medium heat.Cook burgers, flipping once,until well browned, about4 minutes per side.
  5. Place 1 burger onbottom of each bun;top with 1/4 of slawand other bun half.
  6. Self

Nutrition Facts

Calories419kcal
Protein39.07%
Fat27.77%
Carbs33.16%

Properties

Glycemic Index
67.46
Glycemic Load
13.99
Inflammation Score
-10
Nutrition Score
37.632608538089%

Flavonoids

Cyanidin
46.69mg
Delphinidin
0.02mg
Eriodictyol
0.87mg
Hesperetin
0.29mg
Apigenin
0.16mg
Luteolin
0.4mg
Kaempferol
0.21mg
Myricetin
0.05mg
Quercetin
2.51mg

Nutrients percent of daily need

Calories:418.83kcal
20.94%
Fat:12.71g
19.56%
Saturated Fat:2.76g
17.25%
Carbohydrates:34.15g
11.38%
Net Carbohydrates:31.48g
11.45%
Sugar:7.21g
8.01%
Cholesterol:53.86mg
17.95%
Sodium:952.33mg
41.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.24g
80.48%
Vitamin B12:13.5µg
225.01%
Vitamin A:6452.15IU
129.04%
Selenium:66.46µg
94.95%
Vitamin B3:15.32mg
76.61%
Vitamin D:8.08µg
53.86%
Vitamin B1:0.7mg
46.35%
Phosphorus:451.38mg
45.14%
Vitamin K:45.72µg
43.54%
Vitamin B6:0.81mg
40.69%
Vitamin C:31.16mg
37.77%
Vitamin B2:0.59mg
34.43%
Magnesium:108.1mg
27.03%
Manganese:0.53mg
26.69%
Iron:4.15mg
23.06%
Folate:83.92µg
20.98%
Potassium:661mg
18.89%
Vitamin B5:1.74mg
17.42%
Calcium:130.43mg
13.04%
Vitamin E:1.84mg
12.25%
Copper:0.24mg
11.93%
Fiber:2.67g
10.68%
Zinc:1.54mg
10.24%
Source:Epicurious