Introduction
This delightful dish combines the freshness of vegetables, the heartiness of potatoes and tuna, and the richness of a perfectly cooked soft-boiled egg. It’s a filling meal that is quick to prepare and brings a burst of flavor to your dining table. The combination of crisp patties served in toasted baps with fresh tomatoes and olives creates a satisfying and nutritious experience.
Detailed Ingredients with measures
1 red onion
160g frozen green beans
Red wine vinegar
Extra virgin olive oil
1 medium free-range egg
1 x 300g tin of peeled new potatoes
1 x 145g tin of tuna in spring water, from sustainable sources
3 large white baps
Olive oil
2 ripe tomatoes
4 black kalamata olives, stone in
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
Yield
Serves 4
With this recipe, you can create a tasty meal that is perfect for any lunch or dinner. Enjoy the harmony of flavors and textures as you savor each bite of these delicious tuna burgers!
Detailed Directions and Instructions
Prepare the Vegetables
Place a large non-stick frying pan on medium heat. Peel and quarter the red onion, add it to the pan with the frozen green beans, and cook for 4 minutes, or until softened and charred, turning occasionally.
Make the Dressing
In a large bowl, whisk together 1 teaspoon of red wine vinegar, 1 tablespoon of extra virgin olive oil, and a pinch of black pepper. Add the hot charred vegetables and toss well.
Cook the Egg
Lower the egg into a small saucepan of vigorously simmering water and boil for 5 minutes (for soft-boiled). Refresh under cold water until cool enough to handle, then peel.
Prepare the Tuna Mixture
Drain the potatoes, place them in a large bowl, and mash with a fork. Drain and add the tuna. Blitz 1 bap in a food processor to fine crumbs and add to the bowl. Finely chop ¼ of the charred dressed vegetables and add to the bowl with a pinch of black pepper. Mix together with clean hands until combined.
Form the Patties
Divide the mixture into 4 equal portions and shape into patties.
Cook the Patties
Return the frying pan to medium heat with 1 teaspoon of olive oil and fry the patties for 4 minutes on each side, or until golden and crisp. Halve and lightly toast the remaining baps alongside.
Assemble the Baps
Drizzle a little of the vegetable dressing onto the halved baps. Thinly slice the tomatoes and divide them between the baps, placing 2 tuna burgers on top of each.
Prepare the Olives
Squash and destone the olives, add them to the bowl of vegetables, and toss.
Serve the Dish
Plate up alongside the burgers. Halve the egg and serve on top of the salads.
Notes
Egg Cooking Time
Adjust the boiling time according to your preference for the egg’s doneness—5 minutes for soft-boiled, longer for medium or hard-boiled.
Vegetable Variations
Feel free to use other vegetables if green beans are not available—zucchini or bell peppers work well too.
Storage
Leftover patties can be stored in the refrigerator for up to 2 days and reheated in the frying pan.
Tuna Selection
Ensure to choose tuna that is labeled as sustainably sourced for ethical consumption.
Cook techniques
Charring Vegetables
Char the vegetables by cooking them on medium heat in a non-stick frying pan until they are softened and have a caramelized exterior. This enhances their flavor and adds a smoky taste.
Whisking Dressings
For dressings, whisk together vinegar, olive oil, and seasoning in a bowl until well combined, creating an emulsion that helps coat the ingredients evenly.
Soft-Boiling Eggs
To achieve a soft-boiled egg, lower it gently into a pot of vigorously simmering water for about 5 minutes. Refresh under cold water to stop the cooking process and cool it for peeling.
Mashing Ingredients
Use a fork to mash drained potatoes in a bowl, which allows for a chunky consistency. Mixing in other ingredients like tuna and vegetables can add flavor and texture.
Shaping Patties
Divide the mixture into equal portions, and shape them into flat patties by using clean hands. Ensure they are compact to avoid falling apart while cooking.
Frying Patties
Cook the formed patties in a lightly oiled frying pan over medium heat until they are golden brown and crispy on both sides, typically around 4 minutes per side.
Toasting Baps
Lightly toast baps on a frying pan for enhanced texture and flavor, making them a perfect base for the tunafish burgers.
Slicing Tomatoes
Thinly slice tomatoes using a sharp knife for even layers, which will lay nicely on the burger baps and add freshness to the dish.
Tossing Ingredients
Mix together ingredients like olives and charred vegetables in a bowl ensuring that the flavors are evenly distributed and well combined.
FAQ
Can I use fresh green beans instead of frozen?
Yes, fresh green beans can be used; just adjust the cooking time to ensure they become tender.
What type of vinegar can I use if I don’t have red wine vinegar?
You can substitute red wine vinegar with white wine vinegar or apple cider vinegar for a similar flavor profile.
How can I make the patties gluten-free?
Substitute the breadcrumb from the bap with crushed gluten-free crackers or oats.
Can I add different vegetables to the dish?
Absolutely! Feel free to incorporate vegetables like bell peppers, zucchini, or spinach based on your preference.
What can I serve with these tuna burgers?
These burgers pair well with a fresh salad, steamed vegetables, or a side of roasted potatoes.
How do I store leftovers?
Store any leftover patties in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
Conclusion
This recipe showcases the delightful combination of charred vegetables, tuna, and crispy patties, all brought together with fresh ingredients. It serves as a satisfying meal that is both nutritious and easy to prepare. The use of sustainable tuna adds an ethical touch, making it a recipe you can feel good about.
More recipes suggestions and combination
Vegetable and Tuna Wraps
Use your leftover charred vegetables and tuna to fill whole wheat wraps. Add a touch of yogurt or a light dressing for creaminess.
Tuna Salad with Egg and Olives
Combine flaked tuna, chopped hard-boiled eggs, kalamata olives, and diced tomatoes with a dressing of olive oil and red wine vinegar for a refreshing salad.
Stuffed Tomatoes
Hollow out tomatoes and fill them with a mixture of mashed potatoes, tuna, and chopped onions, then bake until the tomatoes are tender.
Green Bean and Potato Salad
Toss boiled potatoes and green beans with parsley, a dash of red wine vinegar, and olive oil for a hearty side dish.
Tomato and Olive Bruschetta
Top toasted bread with diced tomatoes, smashed olives, and a drizzle of olive oil for a quick appetizer.
Egg and Vegetable Breakfast Bowl
Create a breakfast bowl by combining charred vegetables, a soft-boiled egg, and a sprinkle of feta cheese, served over quinoa or brown rice.
