Mediterranean Diet Delicious Tuna Burger
Elevate your burger game with this Mediterranean Diet Delicious Tuna Burger, a mouthwatering fusion of bold Mediterranean flavors and healthier ingredients. Crafted with finely diced fresh tuna steak as the centerpiece, this burger is packed with aromatic fresh parsley, dill, and shallots, plus briny capers and zesty lemon to bring brightness to every bite. A touch of ground coriander and cumin adds a subtle, spicy depth, while whole wheat breadcrumbs and a whisked egg help bind the golden patties to perfection. Seared in olive oil and served on wholesome whole-grain buns, these burgers are topped with crisp lettuce and juicy tomato slices for a balanced, refreshing finish. Perfect for a quick and nutritious weeknight dinner, this recipe is ready in under 30 minutes and pairs beautifully with a light yogurt-based sauce or a side salad. Discover a guilt-free indulgence that’s packed with protein, Mediterranean flair, and made for clean eating!
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Recipe Information
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
Instructions
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.
Finely chop the shallot, parsley, and dill. Add them to the bowl with the tuna.
Rinse the capers under cold water, drain well, and chop them finely. Add the chopped capers to the bowl.
Add the lemon zest, ground coriander, ground cumin, sea salt, and black pepper to the tuna mixture.
Crack the egg into the bowl, then add the whole wheat breadcrumbs.
Gently mix all the ingredients together using your hands or a fork until well combined. Be careful not to overwork the mixture.
Divide the mixture into four equal parts and shape each into a patty about 2 cm thick.
Heat the olive oil in a non-stick skillet over medium heat.
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.
While the patties are cooking, slice the tomato into rounds and prepare the lettuce leaves.
Lightly toast the whole grain buns in a toaster or under a broiler.
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.
Serve the tuna burgers immediately, optionally with a side salad or a light yogurt-based sauce.
Nutrition Facts
Calories |
1987 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.0 g | 91% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 3187 mg | 139% | |
| Total Carbohydrate | 194.4 g | 71% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 25.3 g | ||
| Protein | 137.7 g | 275% | |
| Vitamin D | 24.0 mcg | 120% | |
| Calcium | 373 mg | 29% | |
| Iron | 18.5 mg | 103% | |
| Potassium | 3392 mg | 72% | |
*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.
