Tuna and Sweet Potato Burger

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

10 min (for 4 serves)

COOKING TIME

15 min (for 4 serves)

DINNER

Sandwich

SUMMARY

This tuna and sweet potato recipe is an excellent source of protein, Omega-3 fatty acids and fiber which helps prevent heart disease and regulate blood pressure. A heart healthy dish with a crunch!

INGREDIENTS

0.50 cup (72 g)

Tuna, cooked

50 g

Sweet Potato

0.50 egg (19 g)

Egg

5 g

Rolled Oats

3 g

lemon Peel

0.50 cup (95 g)

English Spinach, cooked

5 g

Chives, chopped

1 g

Sea Salt

0.50 teaspoon (1 g)

Black Pepper, ground

0.25 cup (15 g)

Breadcrumbs

3 g

Canola Oil

15 g

Reduced-Fat Mayonnaise

50 g

Wholemeal Bread Roll

METHOD

1. Place potato in a saucepan. Cover with cold water. Bring to boil over high heat then reduce heat to medium after 5 minutes. Cook, uncovered, for 10 minutes or until tender.

2. Transfer to a large bowl. Roughly mash. Cool for 5 minutes.

3. Add boiled tuna, lemon rind, chives, egg, oatmeal, salt and pepper to potato. Mash tuna and stir to combine all ingredients.

4. Lightly coat patties with breadcrumbs.

4. Heat oil in a large frying pan over medium-high heat. Cook patties for 3 to 4 minutes each side or until golden brown.

5. Spread cut sides of rolls with half the mayonnaise.

6. Top roll bases with spinach, patties and remaining mayonnaise. Sandwich with roll tops.

7. Serve.

NUTRITIONAL PANEL

Per Serve

Energy:

1,027.6 kJ (245.6 kcal)

Protein:

18.1 g

Total Fat:

7.5 g

-Saturated:

1.8 g

-Mono-Unsaturated:

2.8 g

-Poly-Unsaturated:

2.2 g

Total Carbs:

23.4 g

-Complex Carbs:

19.0 g

-Sugar:

4.4 g

Fibre:

5.8 g

Water:

108.9 mL

Alcohol:

0.0 g

Cholesterol:

51.7 mg

This entry was posted in Dinners, Recipes, Seafood, Starch and tagged Burger, Fish, Tuna and Sweet Potato Burger Recipe, Dinner, Tuna on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →