Dinner/ Fodmap

Tuna Burgers in Fennel Cups with Spicy Mint Tomato Sauce

Tuna Burgers in Fennel Cups with Spicy Mint Tomato Sauce

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Serves: 2 Cooking Time: 45 min


  • 1 organic fennel bulb, fronds removed
  • 1/2 piece cooked bacon, chopped into bits
  • 1 tsp maple syrup
  • 3 tbsp extra virgin olive oil
  • 1 large organic Roma tomato, finely chopped
  • 8 oz canned tomato sauce
  • 2 tbsp organic chopped mint
  • 1 tsp hot smoked paprika
  • 1 tbsp organic red wine vinegar
  • 8 oz canned and drained wild caught tuna
  • 1 egg
  • 1 tbsp flour
  • 1 tbsp dried oregano
  • 1 tbsp fine Dijon mustard
  • 1 tbsp whole grain mustard
  • Salt & Pepper



Preheat the oven to 350 F


Cut the fennel bulb in half and while washing, remove the layers of the bulb, piece by piece, making sure they stay in tact


Place into a bowl with 2 tbsp oil, salt & freshly ground pepper, maple syrup, bacon bits and toss and arrange on grilling or baking sheet


Put the fennel in the oven until soft ( 30 min) and start making the tuna burgers


Place 2 oz of tomato sauce in a bowl with the drained tuna, oregano, flour, egg, Dijon and whole grain Mustard, salt & freshly ground pepper and mix


Form 6 patties ( it will be a bit liquid) and place on a baking sheet and bake in same oven with fennel for 20 min


Meanwhile, make the sauce by placing the rest of the tomato sauce (6 oz) in a pot with 1 tbsp of oil, mint and chopped tomato


Let sauce reduce for 10 min


Plate with sauce first, fennel pieces vertically, and tuna burgers a top sauce


Crumble feta and freshly chopped mint if desired

Remember that time you went to the grocery store and the canned tuna was on sale for 1/2 price? You bought 8 cans? No problem! Here’s a recipe for you to use up a few of the canned pantry items you might have laying around. Its partnered with organic and fresh ingredients to take canned goods to the next level, because not only can we not pass up a great deal, sometimes were on a budget too! While its a three step process to make this dish, the good news is that it can all be done at the same time. While working on one part and it gets thrown into the oven, start moving to the second, all about time management!

The tuna transforms into moist browned burgers that partner perfectly with a spicy fresh sauce peppered with mint. The real star of the show here has to be the fennel. The recipe calls for a bit of bacon to be cooked and chopped up. Throw the bacon half on a grill pan until its super crispy then pat dry and crumble it. Feel free to omit it, but it does give an amazing, smokey and crunchy addition to the soft fennel that is kind of a party…

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