Hamburger di Tonno

Hamburger di Tonno is a flavorful Italian tuna burger that combines the richness of tuna with fresh herbs and spices. It's a light yet satisfying dish perfect for a healthy meal.

Ingredients

• Canned tuna in olive oil - 200 grams, drained
• Whole wheat breadcrumbs - 50 grams
• Egg - 1 large
• Fresh parsley - 2 tablespoons, chopped
• Garlic - 1 clove, minced
• Red onion - 1/4, finely chopped
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon (for cooking)
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1/2, sliced

Steps

1. In a mixing bowl, combine the drained tuna, breadcrumbs, egg, parsley, minced garlic, red onion, lemon juice, salt, and black pepper. Mix until well combined.
2. Form the mixture into two equal patties.
3. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, until golden brown and cooked through.
4. While the patties are cooking, toast the whole grain burger buns in the oven or on a skillet until lightly golden.
5. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the tuna patty, slices of tomato, and avocado. Top with the other half of the bun.
6. Serve immediately with a side salad or baked sweet potato fries if desired.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 100 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

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

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