The tuna burger is a second course, for a quick, easy and delicious lunch or dinner that combines the fresh taste of canned tuna with julienned grated vegetables, such as carrots, zucchini, pumpkin, turnips, or cooked spinach or legumes (peas, chickpeas, cannellini beans) cooked and mashed. In this recipe, you will learn how to cook tuna burgers in a pan, but I also provide tips for baking them. If you follow an egg-free diet, you can replace the egg with a boiled potato or alternatively 50 grams of dry ricotta or creamy cheese like Philadelphia. The final result is a dish full of flavors and colors, perfect for the whole family and great for getting children to eat vegetables.
LACTOSE-free recipe.
SEASONALITY of fresh #carrots: from spring to autumn.
They can be found year-round depending on the climate of the growing area.
Recipes with canned tuna
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 8 burgers – ideal for 3 people
- Cooking methods: Stovetop
- Cuisine: Wellness
- Seasonality: All seasons
- Energy 71.29 (Kcal)
- Carbohydrates 4.00 (g) of which sugars 0.56 (g)
- Proteins 5.31 (g)
- Fat 3.88 (g) of which saturated 1.14 (g)of which unsaturated 1.22 (g)
- Fibers 0.41 (g)
- Sodium 72.19 (mg)
Indicative values for a portion of 40 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Tuna and Vegetable Burgers
- 1 carrot (about 80g – or other vegetables to grate like pumpkin, zucchini, turnips, and beets)
- 150 g tuna (canned and drained)
- 1 egg (medium*)
- 30 g type 1 flour (oat or almond for celiacs- 2 tablespoons)
- to taste fine salt
- 1 drizzle extra virgin olive oil (for cooking)
- 1 clove garlic (or dried garlic)
- 1 teaspoon chopped parsley (or mint or coriander)
- 1 tablespoon onion (finely chopped)
* instead of the egg, you can use a boiled and mashed potato, or else 50 grams of dry ricotta or other creamy cheese
How many calories does a 40-gram tuna burger have? Find out below.
Tools
- 1 Pan non-stick
Tuna and Carrot Burgers
In a large bowl, grate the preferred vegetable (carrots, pumpkin, zucchini, turnips) in julienne (or finely), then add the drained and shredded tuna, flour (gluten-free for celiacs), egg, salt, and preferred seasonings (garlic, onion, parsley). Mix well to make the mixture uniform.
Wet your palms and with damp hands form patties; to facilitate cooking, I recommend making medium-small disks.
COOKING IN THE PAN
In a non-stick pan, pour a drizzle of oil and cook the burgers over medium-low heat for 2-3 minutes on each side or until they are golden on both sides. Cook 4 burgers at a time to be able to turn them comfortably.
How to bake tuna burgers?
Preheat the static oven to 356°F, then place the tuna burgers on a baking sheet lined with parchment paper and bake them for about 20 minutes or until golden and thoroughly cooked. Serve them with the desired condiments and side dish.
How to store cooked tuna burgers?
To store cooked tuna burgers, put them in an airtight container in the refrigerator. They can last up to 3-4 days in the refrigerator. To store them longer, wrap them individually and freeze them in airtight bags. They can stay in the freezer for up to 3 months. To consume them, thaw them before reheating.
Curiosity
What is the difference between hamburger and burger?
The difference between “hamburger” and “burger,” especially in the United States, is primarily a matter of regional language. “Hamburger” generally refers to ground beef sandwiches, while “burger” is a broader term covering various types of meat, fish, or vegetarian (vegetable or legume) sandwiches. Both terms can be used to refer to minced meat or the complete sandwich, depending on the context and local language preferences.
