Tuna burgers (Thinkstock)Tuna burgers (Thinkstock) © Copyright

Tasty tuna burgers

The experts from LDNMuscle give us a tasty protein-rich tuna burger to try. Here's how and why you should give this meal a go.

Move away from chicken or red meat when you next decide to have a burger: choose tinned tuna. Why? Because it works. Tuna burgers make a great meal any time of the day, and tuna is an extremely versatile fish to work with.

Simply change up the seasoning, and the patties can take on a completely different theme of cuisine. And, most importantly, tuna’s macronutrient profile makes it ideal for aiding muscle growth and recovery. It’s protein-dense, with 30g of the stuff per 100g – a third more than extra-lean beef mince.

Tuna is also low in fat, and contains omega-3 fatty acids, which help cut the risk of heart disease and have anti-inflammatory properties. Add a bag of rice, and you’ve got the makings of a great post-workout meal.

Ingredients (serves 1)
– 130g tinned tuna
– 1 medium egg
– Half red onion, diced
– Mixed vegetables of your choice
– Pinch of black pepper
– Coconut oil
– Pinch cayenne pepper
– 250g Uncle Ben’s “Express” rice (your choice)

– Break up the tuna into a mixing bowl and add the egg, red onion and the seasoning, and mix together thoroughly
– On a medium heat, warm a frying pan with half a teaspoon of coconut oil
– Shape two patties from the mixture, and place in the pan once the coconut oil has liquefied
– Fry for three to five minutes on each side. Be careful – these burgers flake easily, so use two spatulas to gently flip them.
– Heat the rice in the microwave, add any extra salad and serve naked (the burgers, not you). Enjoy!

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Image: Thinkstock


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