Vietnamese Tuna Burger

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

Suggestions


If you're looking for a dish that bursts with flavor and is as healthy as it is delicious, our Vietnamese Tuna Burger is just the recipe you need! With a health score of 100, this burger is not only dairy-free, but it's also incredibly nutritious, making it the perfect choice for a midday meal or a satisfying dinner. Packed with lean protein from fresh tuna steak and a vibrant array of vegetables, each bite offers a delightful combination of textures and tastes.

The essence of Vietnam shines through with fragrant herbs like cilantro and mint, along with the savory kick of fish sauce and soy sauce. To add an extra element of crunch and freshness, we incorporate a colorful slaw made from red cabbage, broccoli, and carrots. This quick and easy recipe is designed to be enjoyed in just 45 minutes, making it ideal for busy weeknights or weekend get-togethers.

Imagine sinking your teeth into a perfectly grilled tuna patty, coated in crisp panko breadcrumbs, served atop a soft hamburger bun with a generous helping of slaw. It's a guilt-free way to indulge in a filling meal that doesn't compromise on taste. Serve it with your favorite sides, and you've got a delightful feast that will impress family and friends alike!

Ingredients

  • 1.3 pound 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
  •  hamburger buns split
  • tablespoon soya sauce light
  • 0.5 cup panko breadcrumbs 
  • cup cabbage shredded red
  • 0.5 cup scallions 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