Mediterranean Seafood Stuffed Peppers
These Mediterranean Seafood Stuffed Peppers are a coastal-inspired twist on a classic comfort dish. Sweet bell peppers are roasted and filled with a vibrant mixture of tender seafood, herbs, vegetables, and wholesome grains — all brought together with citrus and olive oil. Packed with flavor and protein, this dish is light yet satisfying, combining the freshness of the sea with the bold, sun-drenched ingredients of the Mediterranean. It’s naturally gluten-free, easy to prepare, and ideal for a stunning main course that feels both nourishing and elegant.
Time Required
Prep Time: 20 minutes
Cook Time: 30–35 minutes
Total Time: 50–55 minutes
Ingredients (Serves 4)
For the Peppers
4 large bell peppers (red yellow or orange) tops sliced off seeds removed
1 tbsp olive oil
Salt and black pepper to taste
For the Seafood Filling
8 oz cooked shrimp chopped (peeled and deveined)
6 oz cooked white fish (like cod or tilapia) flaked
½ cup cooked quinoa or couscous
¼ cup red onion finely chopped
1 clove garlic minced
½ cup cherry tomatoes diced
¼ cup Kalamata olives chopped (optional)
2 tbsp sun-dried tomatoes chopped
2 tbsp fresh parsley or basil chopped
1 tbsp lemon juice
2 tbsp olive oil
1 tsp dried oregano
Salt and pepper to taste
Optional garnish: crumbled feta or lemon wedges
Instructions
Preheat and Prep Peppers
Preheat oven to 375°F (190°C). Slice the tops off bell peppers and remove seeds. Lightly brush with olive oil and sprinkle with salt and pepper. Place in a baking dish upright.
Make the Filling
In a large bowl, combine chopped shrimp, flaked fish, cooked quinoa or couscous, red onion, garlic, tomatoes, olives, sun-dried tomatoes, herbs, lemon juice, olive oil, oregano, and season to taste. Mix well to combine.
Stuff the Peppers
Spoon the seafood mixture evenly into each pepper, pressing down gently to fill to the top.
Bake
Cover the baking dish loosely with foil and bake for 25 minutes. Remove foil and bake an additional 10 minutes until peppers are tender and filling is heated through.
Serve
Garnish with extra herbs, lemon wedges, or a sprinkle of feta if desired. Serve warm with a simple side salad or crusty bread.
Tips for Best Results
Pre-roast peppers for 10 minutes before stuffing if you prefer them extra tender.
Use fresh or frozen seafood — just ensure it’s cooked and drained well before mixing.
Chop filling ingredients small for easier stuffing and even cooking.
Let them rest after baking for 5 minutes — this helps flavors settle and makes them easier to slice.
Make ahead friendly — assemble peppers and refrigerate up to 24 hours before baking.
Variations
Protein Swaps
Use canned tuna, crab, scallops, or smoked salmon in place of shrimp or white fish.
For a meat option, replace seafood with ground turkey, lamb, or chicken seasoned with oregano and lemon.
Flavor Boosters
Add crumbled feta or goat cheese into the filling for richness.
Stir in capers, pine nuts, or chopped artichoke hearts for extra Mediterranean flair.
Include spinach, zucchini, or eggplant for more veggies.
Grain Options
Sub quinoa with brown rice, bulgur, farro, or millet.
For a low-carb version, try cauliflower rice or extra chopped veggies instead of grains.
Topping Ideas
Sprinkle with Parmesan or mozzarella before baking for a cheesy crust.
Drizzle with a quick tahini or lemon yogurt sauce before serving.
Q and A – Frequently Asked Questions
Q Can I use frozen seafood?
A Yes Just thaw completely drain well and pat dry before using to avoid excess moisture in the filling
Q Are these peppers gluten free?
A Yes if you use quinoa or certified gluten free couscous This recipe is naturally gluten free with those options
Q What’s the best way to reheat leftovers?
A Reheat in the oven at 350°F for about 15 minutes covered with foil or microwave for 2–3 minutes until hot throughout
Q Can I make them ahead?
A Yes Assemble the peppers up to a day in advance and store in the fridge Bake just before serving
Q What side dishes go well with this?
A A simple Greek salad lemon roasted potatoes or crusty bread pair well with these stuffed peppers
Nutrition Info (Per Serving – Approximate for 1 of 4 portions)
Calories 290
Protein 26g
Fat 13g
Carbohydrates 18g
Fiber 4g
Sugar 6g
Sodium 430mg
Conclusion
These Mediterranean Seafood Stuffed Peppers are a beautiful blend of bright bold flavors and clean wholesome ingredients. Whether you’re craving something fresh and coastal or looking to impress dinner guests with minimal effort this recipe delivers both elegance and comfort. With a flexible filling base and make-ahead options it’s a weeknight winner and a weekend star — healthy satisfying and endlessly customizable.