Vietnamese Tuna Burger

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

Suggestions

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