Mediterranean Tuna Stuffed Pepper
This recipe creates a light and flavorful Mediterranean-inspired dish featuring sweet bell peppers generously filled with a savory mixture of canned tuna, fresh onion, garlic, capers, Greek yogurt, and feta cheese. The stuffed peppers are then baked until tender and golden, offering a wholesome and satisfying meal perfect for lunch or a light dinner.
Equipment
- 1 Baking Dish Suitable for baking two pepper halves
- 1 Chef's knife
- 1 Cutting Board
- 1 Mixing Bowl Medium-sized for the tuna mixture
- 1 Small skillet For sautéing aromatics
Ingredients
Main
- * 2 sweet pepper halved
- * 1/2 cup chopped onion
- * 1 garlic clove minced
- * 1 tablespoon oil
- * 1 can 5 oz tuna, chunk light in water, drained
- * 1 teaspoon salt
- * 1/4 teaspoon pepper
- * 2 tablespoon plain nonfat greek yogurt
- * 1 tablespoon caper
- * 1 scallion chopped
- * 2 tablespoon feta cheese crumbled
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a small baking dish.
- Halve the sweet peppers lengthwise and carefully remove the seeds and membranes from each half.
- Finely chop the onion and mince the garlic clove.
- In a small skillet, heat the oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 3-5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
- Thoroughly drain the canned tuna to remove excess water.
- In a medium mixing bowl, combine the drained tuna, sautéed onion and garlic mixture, plain nonfat Greek yogurt, capers, chopped scallion, salt, and pepper. Mix until well combined.
- Carefully spoon the tuna mixture evenly into each prepared bell pepper half, ensuring they are well-filled but not overflowing.
- Evenly sprinkle the crumbled feta cheese over the top of the tuna mixture in each stuffed pepper.
- Arrange the stuffed peppers in the prepared baking dish.
- Bake for 20-25 minutes, or until the peppers are tender-crisp and the filling is heated through and lightly golden on top. Serve warm.
Notes
For optimal flavor and texture, consider lightly roasting the bell pepper halves for 10-15 minutes before stuffing; this softens them and intensifies their sweetness. Ensure the tuna is thoroughly drained to prevent a watery filling. Sautéing the onion and garlic until translucent mellows their raw bite and allows their flavors to integrate smoothly. A squeeze of fresh lemon juice added to the tuna mixture will brighten the entire dish. Garnish with additional fresh scallion or a sprig of dill for enhanced aroma and presentation. Avoid overcooking the stuffed peppers; they should be tender but still retain a slight structural integrity.