Hamburguesa de Atún

Hamburguesa de Atún is a delightful Spanish tuna burger that combines the richness of tuna with fresh herbs and spices, offering a light yet satisfying meal. This healthy burger is perfect for a quick lunch or dinner, served with a side of crisp salad.

Ingredients

• canned tuna in water - 200 grams, drained
• whole wheat breadcrumbs - 50 grams
• egg - 1 large
• garlic - 1 clove, minced
• fresh parsley - 2 tablespoons, chopped
• red onion - 2 tablespoons, finely chopped
• lemon juice - 1 tablespoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• olive oil - 1 tablespoon, for cooking
• whole grain burger buns - 2
• leafy greens (e.g., lettuce or spinach) - 1 cup
• sliced tomato - 1 medium

Steps

1. In a mixing bowl, combine the drained tuna, breadcrumbs, egg, minced garlic, chopped parsley, red onion, lemon juice, smoked paprika, salt, and black pepper. Mix until well combined.
2. Divide the mixture into two equal portions and shape each portion into a patty.
3. Heat the olive oil in a skillet over medium heat. Once hot, add the tuna patties and cook for about 4-5 minutes on each side, or until they are golden brown and cooked through.
4. While the patties are cooking, toast the whole grain burger buns in a separate pan or toaster until lightly browned.
5. Assemble the burgers by placing a tuna patty on each bun, then top with leafy greens and sliced tomato.
6. Serve immediately with a side salad for a complete meal.

Nutrition

• Calories: 370
• Protein: 28 g
• Carbs: 28 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

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

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