Last Updated on November 17, 2024 by Arif Chowdhury
Looking for a dish that combines wholesome ingredients, bold flavors, and weight-loss-friendly benefits?
Say hello to Tuna and Mango Stuffed Bell Peppers—a vibrant, satisfying meal that checks all the boxes. This dish is a delightful marriage of roasted bell peppers and a tropical-inspired filling made with tuna, mango, couscous, feta cheese, and herbs. Baked to perfection, it offers a tender, flavorful bite in every mouthful.
But this isn’t just another stuffed pepper recipe—it’s your go-to for a healthy and balanced meal. Let’s dive into what makes this dish a standout addition to your weight loss journey!
Why Tuna and Mango Stuffed Bell Peppers Are Perfect for Weight Loss
Healthy eating doesn’t have to be boring, and this recipe proves it! Packed with nutrients, low in calories, and high in protein, these stuffed peppers can help you stay full without overloading on calories.
Nutritional Powerhouses
- Tuna: Rich in protein, tuna helps build lean muscle and keeps you feeling satiated. A 3-ounce serving of tuna contains about 20 grams of protein and only 100 calories!
- Mango: While naturally sweet, mango is a great source of vitamins A and C, which support your immune system and skin health. Plus, it adds a refreshing twist to the dish.
- Bell Peppers: These colorful veggies are low in calories (around 40 calories per large pepper) and loaded with vitamin C and antioxidants.
Calorie-Conscious and Filling
This recipe delivers around 300–350 calories per serving, making it perfect for anyone aiming to lose weight without sacrificing flavor.
Plus, the combination of protein, fiber, and a touch of healthy carbs from the couscous ensures you stay full longer, preventing unnecessary snacking.
Recipe: Tuna and Mango Stuffed Bell Peppers
Here’s everything you need to whip up these gorgeous, flavor-packed stuffed peppers.
Ingredients
Serves 4
- 4 large bell peppers (any color)
- 1 cup cooked couscous (or quinoa for a gluten-free option)
- 1 cup diced mango (fresh or frozen)
- 1 can (5 oz) of tuna in water, drained
- ½ cup crumbled feta cheese
- 2 tbsp chopped fresh parsley or cilantro
- 1 tbsp olive oil
- ½ tsp ground cumin
- ½ tsp smoked paprika
- Salt and pepper to taste
- Optional: A squeeze of lime for garnish
Instructions
- Prep the Bell Peppers
Preheat your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outsides with olive oil and place them in a baking dish. - Make the Filling
In a large mixing bowl, combine cooked couscous, diced mango, tuna, feta cheese, parsley (or cilantro), olive oil, cumin, paprika, salt, and pepper. Mix everything until evenly incorporated. - Stuff the Peppers
Generously spoon the filling into the hollowed-out bell peppers. Pack it in gently but don’t overfill—leave a little room at the top. - Bake
Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes. Then, remove the foil and bake for an additional 10-15 minutes until the peppers are tender and slightly charred on the edges. - Garnish and Serve
Once done, take the peppers out of the oven and let them cool slightly. Add a squeeze of lime or sprinkle additional parsley on top for extra flavor. Serve warm, and enjoy the tropical medley of flavors!
A Few Fun Facts to Spice Up Your Meal Prep
- Tuna is a Protein King: According to the USDA, canned tuna ranks as one of the top 10 sources of lean protein, making it perfect for weight management.
- Mango Boosts Your Mood: Mango contains the compound myrcene, which may have mild relaxing effects, perfect for a stress-free mealtime.
- Colorful Foods Can Aid Weight Loss: Studies show that visually appealing meals (like these vibrant stuffed peppers) may increase satisfaction, helping you eat less.
Why You’ll Fall in Love with This Recipe
This recipe isn’t just about health; it’s about making mealtime exciting. The combination of savory tuna, sweet mango, tangy feta, and aromatic herbs creates a balance of flavors that’s nothing short of magical.
The roasted bell peppers act as a naturally sweet and smoky vessel for the filling, making every bite a burst of deliciousness.
Whether you’re meal prepping for the week or hosting a dinner party, Tuna and Mango Stuffed Bell Peppers are bound to be a hit.
And the best part? You can easily tweak the ingredients to suit your preferences. Swap couscous for quinoa, add some chili flakes for heat, or experiment with different herbs for endless variations.
Conclusion
Cooking doesn’t have to be a chore, and eating healthy doesn’t have to feel like a punishment.
This recipe combines the best of both worlds: simplicity and indulgence. Tuna and Mango Stuffed Bell Peppers aren’t just another dish; they’re a small step toward a healthier, happier you.
So the next time you’re craving something hearty yet light, whip up these stuffed peppers and enjoy guilt-free goodness. Healthy living never tasted so good!