Here's the first of our 'Fuel me Friday' recipes direct from our sports nutritionists: Tuna Burgers - Lean, mean and protein packed.
Check you have all the required ingredients below and then follow the preparation method below - the recipe makes four burgers.
Ingredients
1 tin of tuna
1 teaspoon of mustard
½ cup of white breadcrumbs or bread chopped into small pieces
Small handful of mixed chopped herbs
1 teaspoon mixed spices
1 teaspoon tomato puree
1 teaspoon lemon juice
1 egg
Pinch of salt and pepper
2 teaspoons of olive oil
Preparation method
- Drain the liquid from the tin of tuna and place in a large mixing bowl
- Prepare your breadcrumbs, you'll need roughly half a standard cup full
- Add 1 teaspoon of olive oil, the breadcrumbs, mustard, spices, herbs, egg and seasoning to the tuna
- Mix together well and then use your hands to roll the mixture into four ball shapes
- Flattened down the balls into a burger shape, your mixture will give you four well-sized burgers
- Heat a large frying pan to a medium-high temperature with 1 teaspoon of olive oil
- Gently place the burgers in the pan and cook for 3-4 minutes on each side until brown.
Serve them up in wholemeal burger buns or naked and accompany with a fresh mixed lead salad.
Come back next Friday for the next #fuelmefriday recipe.