THE UL­TI­MATE SPICY TUNA BURGER

Men's Fitness - - Fuel -

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.

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