Mediterranean Diet Delicious Tuna Burger

Sink your teeth into the vibrant, heart-healthy flavors of the Mediterranean Diet Delicious Tuna Burger, a refreshing twist on the traditional burger! Made with finely diced fresh tuna steak and a fragrant blend of parsley, dill, capers, and lemon zest, these patties are loaded with wholesome ingredients and zesty spices like coriander and cumin. Bound with whole wheat breadcrumbs and a touch of egg, they cook to golden perfection in olive oil, making every bite tender and flavorful. Served on toasty whole grain buns with crisp lettuce and juicy tomato slices, this lean, protein-packed meal is as satisfying as it is nutritious. Ready in just 25 minutes, these burgers are perfect for a quick and health-conscious dinner, and they pair beautifully with a side salad or a creamy, yogurt-based sauce for an extra Mediterranean flair.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 400 grams fresh tuna steak
• 1 medium shallot
• 2 tablespoons fresh parsley
• 1 tablespoon fresh dill
• 1 tablespoon capers
• 1 teaspoon lemon zest
• 0.5 teaspoon ground coriander
• 0.5 teaspoon ground cumin
• 1 large egg
• 50 grams whole wheat breadcrumbs
• 2 tablespoons olive oil
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 4 pieces whole grain buns
• 4 pieces lettuce leaves
• 1 large tomatoes

Directions

Step 1

Start by finely dicing the fresh tuna steak with a sharp knife until it resembles the texture of ground meat. Transfer it to a large mixing bowl.

Step 2

Finely chop the shallot, parsley, and dill. Add them to the bowl with the tuna.

Step 3

Rinse the capers under cold water, drain well, and chop them finely. Add the chopped capers to the bowl.

Step 4

Add the lemon zest, ground coriander, ground cumin, sea salt, and black pepper to the tuna mixture.

Step 5

Crack the egg into the bowl, then add the whole wheat breadcrumbs.

Step 6

Gently mix all the ingredients together using your hands or a fork until well combined. Be careful not to overwork the mixture.

Step 7

Divide the mixture into four equal parts and shape each into a patty about 2 cm thick.

Step 8

Heat the olive oil in a non-stick skillet over medium heat.

Step 9

Cook the patties in the hot oil for about 3-4 minutes on each side, or until golden brown and cooked to your preferred doneness.

Step 10

While the patties are cooking, slice the tomato into rounds and prepare the lettuce leaves.

Step 11

Lightly toast the whole grain buns in a toaster or under a broiler.

Step 12

To assemble, place a lettuce leaf on the bottom half of each bun, top it with a tuna patty, add a slice of tomato, and then cover with the top half of the bun.

Step 13

Serve the tuna burgers immediately, optionally with a side salad or a light yogurt-based sauce.

Nutrition Facts

Serving size	(1049.2g)

Amount per serving	% Daily Value*
Calories	1987.4

Total Fat 71.0g	0%
Saturated Fat 14.2g	0%
Polyunsaturated Fat 4.7g
Cholesterol 371.5mg	0%
Sodium 3187.3mg	0%
Total Carbohydrate 194.4g	0%
Dietary Fiber 25.9g	0%
Total Sugars 25.3g
Protein 137.7g	0%

Vitamin D 961.8IU	0%
Calcium 372.6mg	0%
Iron 18.5mg	0%
Potassium 3392.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.5%

Protein: 28.0%

Carbs: 39.5%