Herby Tuna and Sunflower-Seed Stuffed Peppers
Sweet bell peppers stuffed with herby canned tuna and crunchy sunflower seeds, then baked until tender. A simple Mediterranean dinner that delivers a generous dose of selenium from the tuna and seeds.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 1largered bell pepper (about 160g)
- 100gcanned tuna in water, drained
- 3tbspchopped fresh parsley (about 12g)
- 21gsunflower seeds (about 3 tbsp)
- 1.5tbspextra-virgin olive oil
- 1clovegarlic, minced
- 1tbsplemon juice
- 0.25tspblack pepper
- 1pinchsalt
Instructions
- 01
Preheat the oven to 200C (400F). Slice the bell pepper in half lengthwise through the stem and scoop out the seeds and white membrane.
- 02
Rub the pepper halves inside and out with about half a tablespoon of the olive oil and a small pinch of salt. Place them cut-side up on a baking tray.
- 03
In a bowl, flake the drained tuna with a fork. Stir in the chopped parsley, sunflower seeds, minced garlic, lemon juice, black pepper and the remaining olive oil until evenly combined.
- 04
Spoon the tuna mixture into the two pepper halves, pressing it down gently to fill them.
- 05
Bake for 18-20 minutes, until the peppers are tender and the tops are lightly golden. Let cool for a couple of minutes and serve warm.
Nutrition (per serving)
- Calories
- 440kcal
- Protein
- 31g
- Carbs
- 13g
- Fat
- 28g
- Fiber
- 4g
- Selenium
- 92mcg
- Zinc
- 2.1mg
- Iron
- 2.8mg
- B12
- 2.2mcg
- Iodine
- 12mcg
- Sodium
- 420mg
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