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Mediterranean Tuna Couscous Stuffed Peppers Recipe

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4.1 from 2 reviews

Mediterranean Tuna Couscous Stuffed Peppers are vibrant, flavorful, and easy-to-make grilled sweet peppers filled with a wholesome mixture of tuna, couscous, fresh vegetables, herbs, and feta cheese, perfect for a light lunch or dinner with a healthy Mediterranean twist.

  • Total Time: 22 minutes
  • Yield: 4-5 stuffed pepper halves

Ingredients

Stuffed Peppers

  • 4-5 sweet peppers, sliced lengthwise and seeds removed
  • 2 – 5 ounces tuna, drained
  • 1 cup cooked couscous
  • 1 cup feta cheese, crumbled
  • 1/2 zucchini, diced
  • 1 cup cherry tomatoes, diced
  • 3 tablespoons red onion, minced
  • 2 tablespoons mint, chopped
  • 1/4 cup parsley, chopped
  • 1 teaspoon oregano
  • 2 tablespoons extra virgin olive oil

Garnish

  • 4-5 green onions, white and green parts chopped

Instructions

  1. Cook Couscous: Prepare couscous according to the package instructions and set aside to cool.
  2. Prepare Peppers: Preheat the grill to medium heat (about 350°F). Wash and slice the sweet peppers lengthwise, then carefully remove the seeds. Arrange them on a cutting board for stuffing.
  3. Make Tuna Filling: In a large mixing bowl, combine drained tuna, cooked couscous, crumbled feta cheese, diced zucchini, cherry tomatoes, minced red onion, chopped mint, parsley, oregano, and olive oil. Mix thoroughly until well combined.
  4. Stuff Peppers: Spoon the tuna and couscous mixture evenly into each pepper half, filling them completely.
  5. Grill Peppers: Lightly spray the grill with non-stick spray or brush with olive oil to prevent sticking. Place the stuffed peppers on the grill and cook for 5 to 7 minutes. Monitor closely; if the peppers begin to char excessively on the underside, transfer them to the grill’s top rack to finish cooking. Remove once the peppers are tender.
  6. Garnish and Serve: Sprinkle chopped green onions over the stuffed peppers and serve warm for a delicious Mediterranean meal.

Notes

  • For a creamier filling, add 1 or 2 tablespoons of Greek yogurt or mayonnaise to the tuna mixture.
  • Additional mix-ins such as olives, artichokes, roasted red peppers, celery, capers, banana peppers, or diced bell peppers pair wonderfully with the stuffing.
  • Feta cheese can be substituted with goat cheese, mozzarella, or omitted entirely for a dairy-free option.
  • Instead of tuna, ground chicken, chunky salmon, or ground beef can be used as protein alternatives.
  • Couscous can be replaced with rice, quinoa, or bulgur wheat depending on preference.
  • If grilling is not preferred, bake in a preheated oven at 350°F for about 20 minutes or until peppers are soft.
  • To reheat, warm slowly in the oven at 300°F or use an air fryer preheated at 400°F for 5 minutes, then cook at 350°F for an additional 5 minutes until heated through.
  • Author: Amelia
  • Prep Time: 15 minutes
  • Cook Time: 7 minutes
  • Category: Main Dish
  • Method: Grilling
  • Cuisine: Mediterranean
  • Diet: Low Fat

Find it online: https://recipesvibe.com/mediterranean-tuna-couscous-stuffed-peppers-recipe/