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Tuna Stuffed Roasted Capsicum

QUICK FACTS

  PREPARATION TIME
10 min (for 4 serves)

 
  COOKING TIME
30 min (for 4 serves)
  DINNER
Main
 

SUMMARY

 

Protein from tuna helps us build damaged muscle tissue (post-workout), whilst Omega-3 is an essential fatty acid, that is vital for proper metabolism. Capsicum is a good source of anti-oxidants, vitamin C and vitamin B6. Brown rice is rich in fibre which helps control blood sugar and cholesterol levels. A fantastic one-dish meal with a perfect blend of sweet, spicy, and savory.

INGREDIENTS

75 g
  Capsicum, Red
75 g
  Capsicum, Green
0.50 onion (45 g)
  Onion, chopped
100 g
  Brown Rice, boiled
1.00 can (80 g)
  Tuna Flakes, canned in brine, drained
0.50 egg (22 g)
  Egg, lightly beaten
5 g
  Basil, chopped
5 g
  Parsley, chopped
0.50 cup, shredded (57 g)
  Fat-Free Mozzarella Cheese, shredded
0.50 teaspoon (1 g)
  Paprika
 

METHOD

1. Preheat oven to 400 F (200 C).

2. Cut capsicums in half lengthways, remove seeds.

3. Combine rice, tuna, onion, egg and herbs.    

4. Spoon mixture evenly into capsicum halves. Top with fat-free mozzarella cheese and sprinkle with paprika.

5. Place capsicums in a baking dish and cover with foil. Bake 15 minutes.

6. Remove foil, bake further 15 minutes.

7. Serve in plates and enjoy.

  NUTRITIONAL PANEL
Per Serve
Energy:
868.4 kJ  (207.5 kcal)
Protein:
50.3 g
Total Fat:
3.3 g
-Saturated:
0.8 g
-Mono-Unsaturated:
0.7 g
-Poly-Unsaturated:
0.7 g
Total Carbs:
25.9 g
-Complex Carbs:
21.9 g
-Sugar:
4.0 g
Fibre:
3.1 g
Water:
163.5 mL
Alcohol:
0.0 g
Cholesterol:
66.0 mg
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