Tuna-Stuffed Romano Pepper with Greek-Style Cheese & Capers
over fragrant couscous with yogurt sauce, parsley & courgette
Capers are a source of fiber and vitamins. They contain vitamin B6 and B12 as well as vitamins A, C and D. But you'd have to eat a lot of these flower buds to get enough of those vitamins!
:
Calorie Smart
•Extra Veggies
•High Protein
:
Gluten
•Tarwe
•Melk (inclusief lactose)
•Vis
25 minutes
25 minutes
1 piece
Romano pepper
½ piece
Courgette
½ piece
Onion
½ sachet(s)
Sicilian-style herb mix
75 g
Wholewheat couscous
( )
½ sachet(s)
Peruvian-style spice mix
5 g
Fresh flat leaf parsley
()
50 g
Organic full-fat yogurt
()
10 g
Capers
1 can
Skipjack tuna in sunflower oil
()
25 g
Greek-style cheese
()
125 milliliters
Water
½ teaspoon
Mustard
½ teaspoon
Honey [or plant-based alternative]
to taste
Salt and pepper
Energy (kJ)2303 kJ
Calories550 kcal
Fat13.9 g
Saturated Fat6.5 g
Carbohydrate71.5 g
Sugar18.1 g
Dietary Fiber8.8 g
Protein32.3 g
Cholesterol19.8 mg
Salt2.2 g
Potassium444.2 mg
Calcium53.9 mg
Iron1.5 mg
•Tall-Sided Pan
•Saucepan
•Bowl
•Lid
•Large Sautépan with Lid
1
- Boil the water in a saucepan, or use a kettle if preferred (see pantry for amount).
- Drain the tuna, being sure to reserve the oil.
- Halve the Romano pepper lengthways and remove the seeds. Dice the courgette and chop the onion.
- Heat a drizzle of the reserved oil in a frying pan over medium-high heat. Fry the courgette, onion and Sicilian-style spices for 5 - 6 minutes.
2
- In a bowl, combine the couscous with the Peruvian-style spices and the boiling water.
- Cover the bowl and set aside for 10 minutes until done.
- Fluff through the couscous with a fork and season to taste with salt and pepper.
3
- Stir the tuna into the courgette and onion, then season to taste with salt and pepper.
- Finely chop the parsley.
- In a bowl, combine the yogurt with the honey and mustard. Season to taste with salt and pepper.
- Heat the rest of the reserved oil in a large deep frying pan over medium-high heat. Fry the Romano pepper for 2 - 3 minutes, covered, then flip and fry for another 2 - 3 minutes.
4
- Fill the Romano pepper with the tuna and courgette, then fry for 1 - 2 minutes, covered.
- Stir the parsley into the couscous.
- Serve the couscous on plates and top with the Romano pepper. Drizzle with the yogurt sauce.
- Crumble over the cheese and garnish with the capers.
