Recipe Ingredients & Smart Swaps

This recipe is wonderfully flexible, allowing you to tailor it to your preferences or what you have available. Here’s a closer look at the key ingredients and some fantastic substitutions:

• Sweet Peppers: For this particular recipe, I’ve opted for long, sweet peppers, which become beautifully tender and slightly charred on the grill. However, the versatile tuna stuffing would be equally magnificent in any variety of bell pepper (red, yellow, orange, or green), or for a subtle kick, consider using poblano peppers. Feel free to experiment with what’s in season or your personal favorite.
• Tuna: Canned tuna is my go-to for its convenience and accessibility, making this a quick and easy lunch or dinner option. Look for high-quality tuna packed in olive oil for the best flavor and texture. If you prefer, you can certainly use fresh yellowfin tuna, cooked and gently flaked into small, bite-sized pieces. For a different protein profile, this recipe is incredibly adaptable: chickpeas for a vegetarian option, shredded chicken, ground chicken, ground pork, lean ground beef, canned salmon, or even crab meat would all make excellent substitutes, each bringing its unique flavor to the dish.
• Fresh Vegetables: The core of our stuffing includes fresh zucchini, finely diced red onion, and vibrant cherry tomatoes, all contributing to the Mediterranean essence. However, this is your chance to get creative! Feel free to incorporate any of your favorite crunchy or savory vegetables. Think diced cucumber, finely chopped celery, roasted red peppers, sun-dried tomatoes, or even a handful of spinach. The more colorful and varied, the better!
• Couscous: I particularly love using fine couscous in this recipe because its small granules integrate seamlessly with the tuna and vegetables, creating a cohesive and delightful texture. If you’d like to try a different grain, there are many excellent alternatives. Pearl couscous (Israeli couscous) offers a chewier bite, bulgur wheat provides a nutty flavor, while farro, brown rice, white rice, or quinoa are all superb, nutritious choices that will absorb the Mediterranean flavors wonderfully.
• Cheese: The addition of crumbled feta cheese introduces a wonderful tangy, salty flavor that perfectly complements the other ingredients and brightens the overall profile of the dish. You can either mix the feta directly into the tuna and couscous mixture for an even distribution or sprinkle it generously on top before or after grilling for a delightful visual and textural contrast. Other delicious cheese options include creamy goat cheese, mild mozzarella, or a sharp Parmesan cheese, depending on your preferred flavor intensity.
• Herbs & Spices: Fresh mint, parsley, and dried oregano are the aromatic backbone of this Mediterranean filling. They infuse the dish with an unmistakable fresh and herbaceous quality. Don’t hesitate to adjust the quantities to your taste or add other fresh herbs like dill or chives for an extra layer of flavor. A good quality extra virgin olive oil is also crucial for binding the ingredients and adding a rich, fruity note.

How to Make Mediterranean Tuna Couscous Stuffed Peppers

Crafting these delicious stuffed peppers is a straightforward process, ensuring a flavorful meal without a lot of fuss. Follow these simple steps to bring this Mediterranean delight to your table:

Step 1: Prepare the Couscous: Begin by cooking your couscous according to the package directions. It typically involves a quick boil of water or broth, a pour over the couscous, a brief cover, and then fluffing with a fork. Once cooked, set it aside to cool slightly while you prepare the other ingredients. This speedy grain is one of the reasons this recipe comes together so quickly!

Step 2: Prepare the Peppers: While the couscous is cooling, thoroughly wash your sweet peppers. Carefully slice each pepper lengthwise, from stem to tip, creating two halves. Scoop out and discard all seeds and any white membranes. Lay the cleaned pepper halves on a cutting board, ready to be filled with the scrumptious tuna stuffing. Preheat your grill to a medium temperature (around 350 degrees F) during this time.

Step 3: Mix Together the Tuna Stuffing: In a spacious mixing bowl, combine the drained tuna, the prepared couscous, crumbled feta cheese, diced zucchini, cherry tomatoes, finely minced red onion, chopped fresh mint, fresh parsley, dried oregano, and a generous drizzle of extra virgin olive oil. Mix all the ingredients thoroughly until they are well combined and the flavors are evenly distributed. This mixture is the heart of your stuffed peppers, packed with Mediterranean goodness.

Step 4: Stuff the Peppers: Take generous spoonfuls of the delicious tuna and couscous mixture and carefully fill each sweet pepper half. Pack the stuffing firmly but gently, ensuring each pepper is amply filled and ready for cooking. Before placing them on the grill, remember to either spray the grill grates with non-stick spray or brush them lightly with olive oil to prevent sticking.

Step 5: Grill the Peppers: Carefully arrange the stuffed sweet peppers on the preheated grill, direct side down first. Grill for approximately 5 to 7 minutes, keeping a close eye on them. You want the peppers to soften and develop beautiful grill marks. If you notice them charring too quickly on the underside, simply move them to the top rack of the grill to finish cooking more gently. Remove the peppers from the grill once they are tender and soft, indicating they are perfectly cooked. Garnish generously with fresh green onions before serving warm, allowing the fresh flavors to shine.

Pro Tips for Perfect Stuffed Peppers

To ensure your Mediterranean Tuna Couscous Stuffed Peppers are absolutely perfect every time, consider these helpful tips and tricks:

• Choosing Your Peppers: While I’ve used long, sweet peppers in this particular recipe for their elegant shape and mild flavor, the beauty of this filling is its versatility. It’s incredibly delicious in any color of bell peppers – red, yellow, orange, or green – each offering a slightly different sweetness and aesthetic. For those who enjoy a little heat, poblano peppers make an excellent choice. You can even use this same flavorful filling to stuff zucchini boats or large portobello mushrooms for a creative twist.
• Reheating Leftovers: Stuffed peppers are fantastic as leftovers! To reheat, I find that a gentle warming in the oven works best to retain their texture and flavor. Place them in an oven-safe dish and heat at a low temperature (around 300°F / 150°C) until warmed through. Alternatively, for a quicker reheat, the microwave can be used for a few minutes. If you’re using an air fryer, preheat it to 400°F (200°C) for 5 minutes, then reduce the temperature to 350°F (175°C) and cook for 5-7 minutes, or until the tuna stuffing is thoroughly warmed.
• Alternative Cooking Methods: While grilling these stuffed peppers imparts a wonderful smoky flavor and tender texture, they are equally delightful when baked in the oven. If opting for oven baking, I recommend adding a small amount of water or tomato sauce to the bottom of your baking dish. This helps to create a steamy environment, preventing the peppers from drying out and ensuring they remain moist and tender. Cover the dish with foil and bake at 400°F (200°C) for approximately 15-25 minutes, or until the peppers are soft. The exact cooking time will vary depending on the size and thickness of the peppers you use.
• Creamier Filling: For a richer, creamier tuna stuffing, simply stir in 1 to 2 tablespoons of Greek yogurt or mayonnaise when mixing the ingredients. This adds a lovely moistness and depth of flavor.
• Flavor Boosters: Enhance the Mediterranean profile by adding other delightful ingredients to your tuna mixture. Olives (Kalamata or green), chopped artichoke hearts, roasted red peppers, crunchy celery, briny capers, tangy banana peppers, or extra diced bell peppers can all contribute wonderful textures and flavors.

Storage Tips for Freshness

To enjoy these delicious stuffed peppers for days to come, store any leftovers in an airtight container in the refrigerator for up to 3 days. When you’re ready to enjoy them again, you can slowly warm them in the oven for a gentle reheat that preserves their texture, or use an air fryer as described in the “Recipe Tips” section for a quicker method. This makes them an excellent option for meal prepping throughout your week.