Mediterranean Shrimp-Stuffed Bell Peppers with Rice and Corn
These shrimp-stuffed bell peppers bring together the sweetness of bell peppers, tender shrimp, fluffy rice, and juicy corn for a Mediterranean-inspired dish that’s both colorful and satisfying. The Parmesan adds a savory touch, while garlic and olive oil keep everything fragrant and flavorful. It’s a wholesome, make-ahead meal that works for dinner or lunch, and it looks as good as it tastes.
Time: 45 minutes (15 minutes prep, 30 minutes bake)
Ingredients
4 large bell peppers (any color, tops removed and seeds cleaned)
1/2 lb (225g) shrimp, peeled and deveined
1 cup cooked rice
1/2 cup corn kernels (fresh or frozen)
1/4 cup grated Parmesan cheese
2 garlic cloves, minced
2 tbsp breadcrumbs
2 tbsp olive oil
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions
Prep the Peppers:
Preheat oven to 375°F (190°C).
Slice the tops off bell peppers, remove seeds and membranes.
Drizzle lightly with olive oil, season with salt, and place in a baking dish.
Prepare the Filling:
Chop shrimp into small bite-sized pieces.
In a bowl, mix shrimp, cooked rice, corn, Parmesan, garlic, breadcrumbs, 1 tbsp olive oil, salt, and pepper.
Stuff the Peppers:
Fill each bell pepper with the shrimp and rice mixture.
Drizzle remaining olive oil over the tops.
Bake:
Cover the dish with foil and bake for 20 minutes.
Remove foil and bake another 10 minutes until peppers are tender and shrimp are cooked through.
Serve:
Garnish with fresh parsley and serve hot.
Tips
Pre-bake the peppers: If you like softer peppers, bake them empty for 10 minutes before stuffing.
Chop shrimp evenly: This ensures even cooking and prevents big chunks from being underdone.
Don’t overfill: Leave a little space at the top so the filling doesn’t spill over while baking.
Check doneness: Shrimp cooks quickly. Make sure they turn opaque pink inside the filling.
Meal prep: You can stuff the peppers ahead of time and bake just before serving.
Variations
Cheese swap: Use feta or mozzarella instead of Parmesan for a more Mediterranean twist.
Extra veggies: Add diced zucchini, spinach, or tomatoes into the filling for more color and nutrition.
Grain alternatives: Try quinoa, couscous, or farro instead of rice.
Spice it up: Add chili flakes, paprika, or cayenne for a kick.
Seafood mix: Combine shrimp with crab meat, salmon, or white fish for a different flavor profile.
Topping idea: Sprinkle extra breadcrumbs and Parmesan on top before baking for a crunchy crust.
Q&A
Q: Can I use pre-cooked shrimp?
A: Yes, but add them only in the last 5 minutes of baking so they don’t become rubbery.
Q: Do I need to cook the rice before stuffing?
A: Yes, the rice should be pre-cooked. Using uncooked rice will leave it hard and underdone inside the pepper.
Q: Can I make this vegetarian?
A: Absolutely. Swap the shrimp for chickpeas, lentils, or extra veggies like mushrooms and zucchini.
Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave until warmed through.
Q: Can I freeze them?
A: Yes, freeze before baking for best results. When ready, bake from frozen at 375°F (190°C) for about 40–45 minutes.
Nutrition Facts
(per stuffed pepper, based on 4 servings)
Calories: ~240
Protein: 18g
Carbohydrates: 22g
Fiber: 3g
Sugars: 4g
Fat: 10g
Saturated Fat: 2g
Sodium: ~350mg
(Values are approximate and will vary depending on shrimp size, cheese, and exact ingredients.)
Final Conclusion
Mediterranean Shrimp-Stuffed Bell Peppers with Rice and Corn are a light yet filling dish that balances protein, whole grains, and vegetables beautifully. The sweetness of corn and peppers pairs perfectly with juicy shrimp and Parmesan, while breadcrumbs add just the right touch of texture. This recipe is versatile, meal-prep friendly, and easily customizable to suit different tastes. It’s a colorful, wholesome option that can be served as a main dish or alongside a fresh salad.