Tuna and Courgette Burgers
Simple, quick & tasty tuna burgers made with minimal ingredients. A great alternative to your regular beef patties. Low-fat, high-protein and really delicious.
Servings: 4
Calories: 515kcal
Cost: £1.34
Equipment
Ingredients
The burger
- 2 tins of tuna (2x£0.75)=(£1.50)
- 2 courgettes (£0.80)
- 1 egg (£0.75/6)=(£0.13)
- 4 tbsp plain flour
Other Ingredients
- 60 gram rocket salad (£0.50)
- 4 ciabatta buns/burger buns (£1.00)
- Sweet chilli sauce (£0.75)
- Mayonnaise (£0.69)
Cupboard Essentials
- 1 tsp red pepper flakes/ chilli flakes
- 2 tbsp olive oil
- Salt & pepper
Instructions
- Start by grating the courgette into a large mixing bowl. Press some paper towel onto the courgette to absorb some of the excess moisture. After doing this, add the egg, drained tuna, red pepper flakes, a pinch of salt and black pepper to the grated courgette. Stir to combine and then slowly add the plain flour into the mix.
- Add some flour to your hands and then form the tuna mix into 4 large burger patties. Once you’ve done this, add 1 tbsp of olive oil into a frying pan on a medium heat. Add two burgers in at a time so you have room for your spatula to get around them.
- Rotate the burgers after 5 minutes and continue to fry the other side for another five minutes. They should be nice and firm once cooked and should pick up some nice browning/ crispy texture on both sides.
- Optionally toast your bun in the pan used for frying the burgers. Plate up with a dollop of mayo, chilli sauce and a handful of rocket. Super tasty, super simple- a winner.
Nutrition
Calories: 515kcal | Carbohydrates: 52g | Protein: 26g | Fat: 24g