Burger di Tonno

Burger di Tonno is a delicious Italian twist on the classic burger, featuring high-protein tuna mixed with fresh herbs and spices. Topped with a zesty homemade sauce, this burger is both healthy and satisfying.

Ingredients

• Canned tuna (in water) - 250 grams, drained
• Breadcrumbs - 50 grams
• Egg - 1 large
• Garlic - 1 clove, minced
• Fresh parsley - 2 tablespoons, chopped
• Dried oregano - 1 teaspoon
• Lemon zest - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons (for cooking)
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Red onion - 1/4, thinly sliced
• Homemade yogurt sauce (plain yogurt - 100 grams, lemon juice - 1 tablespoon, salt - pinch) - for serving

Steps

1. In a large bowl, combine the drained tuna, breadcrumbs, egg, minced garlic, chopped parsley, dried oregano, lemon zest, salt, and black pepper. Mix until well combined.
2. Shape the mixture into two patties, about 1.5 cm thick.
3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the patties and cook for 4-5 minutes on each side, or until golden brown and cooked through.
4. While the patties are cooking, prepare the homemade yogurt sauce by mixing plain yogurt, lemon juice, and a pinch of salt in a small bowl.
5. Toast the whole grain burger buns in the same skillet for 1-2 minutes until slightly crispy.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the tuna patty, tomato slice, red onion, and a generous spoonful of the yogurt sauce. Top with the other half of the bun.
7. Serve immediately with a side salad or baked sweet potato fries.

Nutrition

• Calories: 380
• Protein: 30 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 550 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.4 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Rich in omega-3 fatty acids from tuna, supporting heart health.

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