Tuna and rice stuffed peppers

Soft peppers stuffed with a mixture of tuna, rice and tomato, baked in the oven. Complete, colourful and high in protein, they make a balanced, inexpensive all-in-one supper.

Prep: 20 min  |  Cook: 35 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 260 kcal · 20 g protein · 23 g carbohydrate · 9 g fat

Ingredients

• 4 peppers
• 2 tins of tuna
• 150 g rice
• 1 tin of chopped tomatoes
• 1 onion
• 2 tbsp olive oil

Method

1. Cook the rice. Cut the tops off the peppers and deseed them.
2. Mix the rice, tuna, softened onion and tomatoes.
3. Stuff the peppers.
4. Bake for 35 minutes at 180 °C.

Nutritional benefits

Tuna provides lean protein and omega-3, rice carbohydrate, and pepper vitamin C and fibre. This all-in-one dish makes a balanced, complete supper that is inexpensive and naturally gluten-free. A good way to get more vegetables onto the plate.

Variations and substitutions

• With quinoa or bulgur wheat.
• Vegetarian: chickpeas or lentils instead of tuna.
• With grated cheese melted on top.
• With herbs: parsley, basil, oregano.

Storage and preparing ahead

Keeps for 3 days and reheats in the oven. Can be prepared ahead.

💡 Good to know

If the peppers are thick, part-bake them for 10 minutes before stuffing so they are nice and soft when served.

Related reading

Discover more: high-protein recipes · healthy & balanced recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: peppers · tuna · rice · tomatoes · onion.

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