Spicy Tuna Broccoli Burgers

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Tins of tuna are definitely a regular feature in my weekly shop – as is tinned mackerel and salmon! I’m a big fish fan, and of course I much prefer fresh fish where possible. But having the tinned variety in the cupboard is so handy for a protein packed boost to any salad or sambo. Recently I was feeling a bit bored with just adding tuna to my salads, so I decided to make something a bit different with these burgers! I’ve seen many tuna and courgette fritters recipes, so I decided to pair tuna with one of my absolute favourite green vegetables – broccoli! This is a great meal prep recipe too, so you can save the other half of your batch for your lunch the next day!

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Recipe (Makes 2 Servings – 6 Small Burgers)

Ingredients

  • 2 x 1 serving cans of tuna (I use the brand John West), drained
  • 1 tsp ground cumin
  • 1 tsp ground ginger
  • 1/4 tsp medium chili powder
  • 1/2 red onion, finely diced
  • 1 cup of broccoli florets, washed
  • 1 whole egg
  • 2 tbsp oat flour

Method

  1. Pre-heat the oven to 200C (fan oven), and line a baking tray with greased tinfoil (I just drizzle a little olive oil on the foil and rub it in to stop the burgers sticking).
  2. Take a large mixing bowl, and add the tuna chunks, red onion, spices and season with a pinch of sea salt and black pepper. Stir with a spoon to combine.
  3. Using a power blender (I use my Nutribullet) or food processor, blitz the broccoli florets until they’re ground down in texture.
  4. Add this to the bowl, followed by the oat flour, and mix everything again.
  5. Crack the egg into a little bowl, and whisk it a little using a fork to break up the yolk.
  6. Tip the egg into the bowl, and mix one final time.
  7. Using a big spoon and your hands a little, form 6 burger patties, and place each one onto the baking tray.
  8. Cook the tuna burgers in the oven for 20 minutes, and when done, allow to cool for 5 minutes before serving, or saving in a tupperware overnight for your lunch the next day!

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Enjoy guys! I hope you like this recipe as much as me! Tag me if you try it out, you know I love seeing your creations! I’m @theirishbalance on Instagram/Twitter/Facebook!

Ciara 🙂 x

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