Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein per serving
Tuna and white bean stuffed peppers
Roasted peppers filled with tuna, beans and fresh parsley.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the filling fills four pepper halves
- Photograph the finished peppers
- Time
- About 50 min
- estimated
- Serves
- 2
- see below
- Energy
- 290 kcal
- per serving
- Protein
- 28 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish. Check the labels on packaged ingredients:
- chopped tomatoes. Tinned tomatoes vary in added salt; the sodium figure uses a standard salted tin.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Put the pepper halves cut side up in a dish and roast for 15 minutes.
Meanwhile, warm the oil in a pan and cook the onion for 5 minutes. Add the tomatoes and beans and simmer for 5 minutes, crushing a few beans to thicken the mixture.
Take the pan off the heat and fold in the tuna and parsley, keeping the flakes reasonably large.
Spoon the filling into the peppers and bake for 15 to 20 minutes, until the peppers are tender and the filling is hot all the way through.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
The useful detail
Fold tuna in gently to retain some flakes. Stirred into hot sauce it breaks down into threads, and the filling loses the one ingredient you are meant to notice.
Make it work for you
One serving is Two filled pepper halves. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Tinned salmon instead of tuna
Richer and softer in flake.
Per serving: about 50 kcal more, about 5 g more protein, about 3 g more fat.
Chickpeas instead of white beans
Firmer, and they do not crush into the sauce.
Per serving: about 25 kcal more, about the same protein, about 2 g more fat.
Courgette halves instead of peppers
Milder and wetter; scoop them out and roast them for 12 minutes first.
Per serving: about 15 kcal less, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A filled vegetable where the peppers are most of the weight. Tinned tuna in water is almost pure protein, which keeps the plate light.
| Energy | 290 kcal |
|---|---|
| Protein | 28 g |
| Fat | 6 g |
| of which saturates | 1 g |
| Carbohydrate | 33 g |
| of which sugars | 9 g |
| Fibre | 9 g |
| Sodium | 620 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| red pepper | 300 g | FDC 170108Peppers, sweet, red, raw | 78 kcal | 3.0 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| chopped tomatoes | 100 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 16 kcal | 0.8 g |
| white beans | 180 g | FDC 175204Beans, white, mature seeds, canned | 205 kcal | 13.1 g |
| tinned tuna | 200 g | FDC 173709Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | 172 kcal | 38.9 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 577 kcal | 56.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving