Tuna and sweetcorn burgers

Our tuna sweetcorn burgers are a great option for anyone looking for a healthier alternative to beef burgers. They are just as flavorful and filling. Packed with lean protein from tuna and high-fiber sweet corn, they make for a delicious, guilt-free meal. Serve these delicious patties with a spicy salsa that adds a delicious touch to every bite. These low-fat burgers allow you to enjoy a delicious meal while meeting your nutritional goals. Try this recipe today and discover a delicious way to incorporate more nutrient-dense ingredients into your diet.

Ingredients

  • 85g white bread, torn into pieces
  • 198g can sweetcorn, drained
  • 2 x 185g cans of tuna in water, drained well
  • 25g grated cheddar
  • 3 spring onions, finely chopped
  • 1 egg, beaten
  • 2 tbsp vegetable oil
  • Wholemeal rolls, salad, salsa, for serving

Tip

Use it to make meatballs and pasta
TUNA MEATBALLS WITH TOMATO SAUCE Form the mixture into 16 meatballs and then fry in batches, turning, for 8-10 minutes, until piping hot and golden brown. Serve with your favorite jar of tomato sauce and a bowl of spaghetti

Preparation steps

  1. Pulse the bread into crumbs in a food processor and then place in a bowl.
  2. Finely chop half of the sweetcorn in the food processor.
  3. Add the finely chopped sweetcorn, the remaining whole sweetcorn, the tuna, cheese, green onions and some spices to the bowl with the bread. Mix well.
  4. Gradually add the egg until you get a sticky consistency that you can form into four equal sized burgers. (You may not need to use the entire egg.)
  5. Heat some oil in a non-stick pan.
  6. Cook the burgers until golden brown and heated in the center, about 5 minutes on each side.
  7. Remove the burgers from the pan and place them in whole wheat buns.
  8. Add your favorite salad and a generous portion of salsa.

Nutritional Information

Equipment and tools

  • mixing bowl
  • Fork or spoon for mixing
  • frying pan
  • Spatula or spatula for turning burgers

Allergen information

Contains: Cheddar (milk)

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave or oven before serving.

Health Benefits of Tuna Sweetcorn Burgers

Health Benefits of Tuna Sweetcorn Burgers

Tuna sweetcorn burgers not only provide a delicious and flavorful meal but also come with several health benefits. This article section will explore the nutritional benefits of including these burgers in your diet.

1. High protein content

Tuna, the main ingredient in these burgers, is an exceptional source of lean protein. With around 25 grams of protein per 100 grams, tuna provides all the essential amino acids our bodies need for growth, repair and maintenance of tissue. Incorporating tuna sweetcorn burgers into your diet can be an excellent way to increase your protein intake.

2. Omega-3 fatty acids

Tuna is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids have numerous health benefits, including reducing inflammation, promoting heart health, and supporting brain function. By enjoying tuna sweetcorn burgers, you can increase your intake of these valuable nutrients.

3. Essential vitamins and minerals

In addition to protein and omega-3 fatty acids, tuna also provides important vitamins and minerals. Adding corn and scallions to the burgers adds additional nutritional value. Sweet corn is a good source of fiber, vitamin C and various beneficial antioxidants. Spring onions are rich in vitamin K, vitamin C and folic acid. Incorporating these ingredients into your diet through tuna sweetcorn burgers can help improve your overall nutrient intake.

4. Low calorie option

For people watching their calorie intake, tuna sweetcorn burgers provide a filling yet low-calorie meal. By using shredded white bread instead of breadcrumbs, you can reduce the calorie content and still enjoy a flavorful burger. Additionally, the calorie content can be further minimized by grilling or baking the burgers instead of frying them in oil. This makes tuna sweetcorn burgers a great choice for anyone looking to maintain or achieve a healthy weight.

5. Versatile and creative dishes

Tuna sweetcorn burgers can be enjoyed in a variety of ways, adding versatility to your menu. If you want something a little different, you can turn the mixture into tuna meatballs and serve them with tomato sauce and spaghetti. This allows you to try different flavors and textures while reaping the health benefits of tuna.

So next time you’re meal planning, consider adding tuna sweetcorn burgers to your menu. Offering high levels of protein, essential vitamins and minerals, and omega-3 fatty acids, this delicious and nutritious option is a versatile choice for creative dishes. Enjoy a delicious meal and benefit from the numerous health benefits at the same time!

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