Saturday, June 23, 2007

Dinner Saturday 23 June - Tuna Burgers with Tomato & Avocado Relish & Pea Shoots

Tuna Burgers
1 tablespoon olive oil
2 cloves garlic, minced
2-3 chillis, chopped
1/2 red onion, chopped small
1/2 sweet red pepper, chopped small
2 ribs celery, chopped small (45g)
1/2 green pepper, chopped small (95g)
1/2 teaspoon fresh thyme leaves
1 can yellowfin tuna, drained and flaked (150g)
1 free range egg
35g dry bread crumbs

Saute the garlic, chillis, onion, peppers, thyme & celery in the oil until soft, about 15 minutes. Allow to cool, then mix in the tuna, egg, bread crumbs. Mix well.

Shape into four burgers. Chill for 30 minutes, then cook over low heat for about 10 minutes on either side until browned.

Makes 4 burgers
Nutrition Data per burger
Calories (kcal) 145.2
Carbohydrate (g) 9.7
Protein (g) 13.9
Fat (g) 5.8
Fibre (g) 1.4

Tomato & Avocado Relish
150g fresh tomato, chopped small
70g avocado, chopped small
20g red pepper, chopped small
20g green pepper, chopped small
4 spring onions, sliced fine
juice 1 lime
1 teaspoon sugar
small handful coriander leaves

Toss all ingredients except the coriander together and leave to stand for 30 minutes for the flavours to develop. Add the coriander leaves and serve.

Makes 1 serving
Nutrition Data per serving
Calories (kcal) 198.2
Carbohydrate (g) 13.5
Protein (g) 3.9
Fat (g) 14.4
Fibre (g) 5.1

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