Low FODMAP Spanish Peppers with Tuna, Lemon zest & Herbs

Its been ages since I posted a recipe and while in Spain this week I came up with the idea of stuffing the amazing LARGE peppers with a tinned tuna, lemon zest and herb marinade.

Low FODMAP Spanish Peppers with Tuna, Lemon zest & Herbs

We go to an area in Spain called Nerja a couple of times a year and stay in a beautiful place called El Capistrano Village.

El Capistrano Village, Nerja
El Capistrano Village, Nerja

Nerja still holds its Andalusian Spanish charm despite being full of tourists all year round and the prices still reflect that local infrastructure. You can buy a nice bottle of wine for the same price as a bottle of water! The flavours in the tuna marinade are best left to develop for a few hours or overnight and serve them as part of a Tapas lunch or dinner.

Tapas Style
Tapas Style

Recipe Ingredients:
1 (preferably large) red or green pepper, cut into 3-4 large wedges
1 tsp oil
1/2 tsp pimenton dulce (smoked sweet paprika)
Pinch of salt

Large Spanish peppers!!
Large Spanish peppers!!

Marinade:
1 tin tuna, drained
freshly ground black pepper
finely grated zest of 1 lemon
2 tbsp extra virgin olive oil
1 tsp dried herbs

Recipe Method:
Heat a large frying pan over a medium to high heat. Mix the peppers with the oil, salt and paprika and place skin side down in the pan (you can roast them but this is quicker). Once the bottom starts to get charred cover the pan, turn down the heat and allow the steam to continue to cook the peppers to soften them.

Charred pepper

Note: We added 1 garlic clove (sliced) into the peppers before covering. Obviously avoid this for a low FODMAP version or if you are planning on reintroducing garlic then 1/2 a garlic clove per person is the correct portion size to start your day 1 challenge and this recipe is suitable to adopt this approach.

Meanwhile make the tuna marinade by mixing all the ingredients together
Once the peppers are cooked (soft but still firm enough to hold their shape) spoon the tuna mixture into the peppers. You can eat them now however leave them in the fridge overnight and the tuna will soak up all the flavours of the marinade and will taste lovely and fresh the next day.

Low FODMAP Spanish Peppers with Tuna, Lemon zest & Herbs

Want more information on the low FODMAP diet and IBS? Click here for the latest changes and important updates.

We are currently travelling around the world and plan to bring you‘Around The World In 80 Low FODMAP Dishes’ – a collection of the best low FODMAP foods and recipes as we travel the globe. See more on our low FODMAP diet travel section.

Good news! The first ever book dedicated to reintroducing FODMAPs is now available to purchase on Amazon Kindle. The book is titled ‘Re-challenging and Reintroducing FODMAPs – A self-help guide to the entire reintroduction phase of the low FODMAP diet’. Click on the logo for more details.

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More information on Reintroducing FODMAPs here.

Low FODMAP recipes here.

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