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.
Prep Time5 minutes mins
Cook Time10 minutes mins
Total Time15 minutes mins
Course: mains
Cuisine: British
Servings: 4
Calories: 515kcal
Cost: £1.34
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
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.
Calories: 515kcal | Carbohydrates: 52g | Protein: 26g | Fat: 24g