Tuna burger with lemon dressing
Serves: 4
Time to make: 15 mins , plus 1 hr marinating
Total cost: $22.60 / $5.65 per serve
(at time of publication)
Ingredients
- 4 tuna steaks (about 150g each)
- 3-4 tablespoons olive oil
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh basil
- 1 lemon, juice
- pepper, to season
- To serve
- 4 buns such as Turkish pide
- 2 cups mixed salad leaves
- 1 chargrilled capsicum, cut in strips
- lemon wedges
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Instructions
1 Place fish steaks in a dish. Mix olive oil with herbs and lemon juice. Pour over fish. Season with pepper. Marinate for at least 1 hour.
2 Heat a pan or barbecue hotplate to a high heat. Add tuna and cook for 3 minutes on each side.
3 Serve fish in buns with salad, capsicum and lemon.
Variations
Make it gluten free: Use gluten-free bread.
Nutrition Info (per serve)
-
Calories 504cal
-
Kilojoules 2110kJ
-
Protein 43g
-
Total fat 17g
-
–Saturated fat 3g
-
Carbohydrates 45g
-
–Sugars 4g
-
Dietary fibre 2g
-
Sodium 600mg
-
Calcium 100mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
