Tuna Tapas
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Tuna, Veggies & Quinoa Stuffed Peppers
Serves4
Prep Time10 min
Cook Time
30 min
Time to Table39 min
Colourful, hearty, and packed with flavour. These stuffed peppers bring together the protein power of Clover Leaf tuna with fluffy quinoa and fresh veggies, all baked inside a sweet pepper shell. Each bite is wholesome comfort with a nutritious twist – and the best part? You probably already have everything you need to make them tonight.
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USED IN THIS RECIPE
Ingredients
4 large Red bell peppers, tops cut off and seeds removed
2 cans (142 g each) Clover Leaf Flaked Light Tuna in Olive Oil, do not drain
½ cup or 1 small Red onion, finely chopped
1 ½ cup or 1 small Zucchini, diced
¾ cup or 1 medium Carrot, grated
2 cloves Garlic, minced
1 cup Quinoa, cooked
2 ½ tbsp Juice of half a lemon
1 tsp Dried oregano
1/2 tsp Crushed red pepper flakes (optional)
1 tsp Salt
½ tsp Black pepper
1/2 cup Grated cheese, (mozzarella or parmesan)
2 tbsp Fresh parsley, chopped (for garnish)
USED IN THIS RECIPE
PREP INSTRUCTIONS
- Preheat the oven to 375°F (190°C).
- Place peppers upright in a baking dish lightly greased using 1 tsp olive oil from the tuna can.
- Heat a large skillet over medium. Add 1 tbsp of olive oil from the tuna can, then sauté onion, zucchini, carrot, and garlic until softened (about 5 minutes).
- In a large mixing bowl, add the entire contents of the tuna cans (including remaining oil), cooked quinoa, sautéed veggies, lemon juice, oregano, red pepper flakes, salt, and pepper. Stir well to combine.
- Spoon the filling into each pepper. Top with the grated cheese.
- Cover with foil and bake for 20 minutes. Uncover and bake for another 5 to 10 minutes, until the tops are golden and the peppers are tender.
- Sprinkle with fresh parsley and serve warm.
Tips:
- Cook quinoa ahead of time using 1/3 cup of dry quinoa.
- Replace zucchini when not in season with 1 ½ cups of chopped broccoli florets.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 470 | |
| Fat | 35 g | 47% |
| Saturated Fat | 7 g | |
| Trans Fat | 0 g | |
| Saturated + Trans | 35% | |
| Carbohydrate | 23 g | |
| Fibre | 6 g | 21% |
| Sugars | 9 g | 9% |
| Protein | 18 g | |
| Cholesterol | 25 mg | |
| Sodium | 940 mg | 41% |
| Potassium | 750 mg | 22% |
| Calcium | 125 mg | 10% |
| Iron | 2.25 mg | 13% |
