Tired of your usual tuna salad sandwich? These tuna and avocado stuffed peppers are the answer to boredom. They are loaded with vitamins and protein. Plus they hardly take any active time in the kitchen, and you can roast the bell peppers a few days in advance for future use.
Tuna’s health benefits
Canned salmon, tuna, sardines, and other types of fatty fish are great sources of heart-healthy omega-3 fatty acids. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks. They also help prevent vision problems and are associated with reduced risk of cancer.
Tuna is also an excellent source of vitamin B12, an essential vitamin needed to make DNA and not present in any plant food. Vitamin B12 also helps you to form new red blood cells and prevent the development of anemia.
Tuna is one of the best dietary sources of vitamin D. Just 3 ounces of canned tuna yield as much as 50% of the recommended daily level. Vitamin D is necessary for bone health, strengthening the immune system against disease, and ensuring optimal growth in children.
Tuna is also a great source of other vitamins and minerals, such as: Iron, Vitamin B6, Potassium, Selenium, Iodine.
Finally, tuna is rich in protein and low in calories, which makes it a great food for weight loss.
As for its potential downside due to its mercury content, experts agree that unless you are pregnant, the benefits of eating fish a few times a week far outweigh the risks. One serving of 3 to 4 ounces of tuna a week can be part of a healthy diet. If you watch your sodium intake, chose lower sodium canned tuna.
Bell peppers health benefits
Bell peppers are another powerhouse of nutrients. They are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium. They contain many healthy antioxidants that are associated with multiple health benefits.
So put these two power foods together for a super healthy meal!
Check out other tuna recipes:
Cannellini beans and tuna salad
Tuna and avocado stuffed peppers
- 1 ea green bell pepper
- 1 ea yellow bell pepper
- 1 ea red bell pepper
- 2 cans solid white tuna packed in water (5 oz cans)
- 1 ea avocado
- 1/4 cup red onion chopped
- 1/4 cup cilantro chopped
- 1 ea lemon juiced
- 1 dash salt and pepper to taste
- 1 dash Cholula hot sauce or similar (optional)
- Preheat oven to 400°F
- Cut a red, a yellow and a green bell pepper in halves, removed the seeds.
- Place them face down on a parchment lined baking sheet.
- Bake at 400°F for 25 minutes
- Let them cool down completely
- In a bowl, mix: tuna, avocado, red onion, lemon juice, salt, pepper, a dash of hot sauce (optional) and 1/4 cup of chopped cilantro.
- Stuff the bell peppers with the mix. Drizzle more hot sauce on top (optional)
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Quick, easy, tasty, and healthy Friday night supper. Used a hot sauce on hand, “Honey Heat” as a substitute for the hot sauce recommended. Delicious!