THE ULTIMATE SPICY TUNA BURGER

Tuna is the ultimate healthy no-brainer: it has a dense, beeflike texture and lots of flavour but a small fraction of the saturated fat, plus it’s high in B vitamins, selenium and omega 3 fatty acids. “Mince the tuna using a knife,” says Rich Vellante, executive chef at the Boston-based Legal Sea Foods restaurant group, where the tuna burger has been a menu favourite for decades. “This consistency enables the seasonings – assertive Asian flavours work particularly well with tuna – to bloom throughout the burger, while preserving the integrity of the fish.” When buying fresh tuna, ask to sniff it – it should smell like ocean air, not fish or chemicals. We recommend you serve it as they do at Legal, with lettuce, tomato and red pepper mayo, or make a quick aioli by spiking Greek yogurt with minced garlic and lemon or lime juice. Ripping out the centres of fluffy brioche buns axes calories while creating a juicier burger-to-bun ratio.

INGREDIENTS (SERVES 4)

680g fresh tuna, finely chopped 2tbsp soy sauce 1tbsp olive oil 1tbsp Sriracha sauce or other chilli paste 1tbsp honey

2 spring onions, finely chopped

TOPPINGS

Lettuce, red onion, tomato and a creamy sauce

INSTRUCTIONS

Mix all the ingredients with your hands and form into four patties about 2cm thick. Refrigerate for 30 minutes to firm them up. Using a hot grill, or a lightly oiled grill pan over medium-high heat, cook until hot throughout (a touch of pink in the middle is OK), about three minutes each side.