These Easy 2-Way Tuna “Sliders” Are Pure Protein


Women's Health |

You literally can’t stop winning with these babies…

Pescatarian-friendly and without the additives you’ll find in ready-made meatballs. These tuna “sliders” are pure protein and if you’d rather do without the bun, you could serve them in individual bowls with a grating of Parmesan and a handful of wild rocket.

What You Need

350g fresh tuna
Salt and pepper
1 jumbo egg yolk
1 tbsp extra-virgin olive oil
2 cloves garlic, finely chopped
½ cup dry white wine
1 cup crushed
tomatoes (passata)
2 basil sprigs
To serve
12 baby hamburger buns
Wild rocket
10g Parmesan (or pecorino) cheese, for grating

Method

1/ Finely chop the tuna until it almost starts resembling a paste – it should be somewhere between a paste and very finely chopped for good patty texture. Season well and mix through the egg yolk so the tuna is evenly coated. Form into 12 evenly sized balls – wet hands makes this easier!
2/ Heat the extra-virgin olive oil in a pan over medium-low to low heat and cook the garlic gently for about two minutes. Scrape into a small bowl and set aside.
3/ Add a drop more olive oil, if necessary, and turn the heat up to medium high. Then cook the tuna balls for a minute or two per side, or until nicely browned and no longer sticking to the pan.
4/ Return the garlic to the pan, add wine, turn the heat up to high and boil away till reduced and syrupy.
5/ Add the passata and basil, season and simmer for five minutes.
6/ To serve, split and toast the insides of the buns, lay a few wild rocket leaves on the bottom half of each, top with a “slider” and grate Parmesan over the top. Serve immediately.

SERVES 12. Per 100g serving: 880kJ, 8g fat (4g sat), 17g carbs, 310mg sodium, 0g fibre, 13g protein

Cook’s note
You could shape and brown the tuna balls ahead of time and just before serving, make the sauce and finish cooking them.

This protein-packed egg muffin breakfast is actually all you need. Plus: 5 foods you won’t believe contain more protein than an egg!

READ MORE ON: Dinner Ideas Fish Dishes High-Protein Dishes Low-Carb Dishes Lunch Ideas Nutrition Recipes