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.

Large Spanish peppers!!

Large Spanish peppers!!

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

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

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 re-introducing 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.


More recipes from Two Dietitians Do The FODMAP Diet here.



Lee is a UK Registered Dietitian who worked as a researcher at King’s College London University researching the low FODMAP diet for irritable bowel syndrome (IBS). Previously Lee worked for the NHS with many years’ experience of treating IBS. Lee has run a popular blog on the low FODMAP diet since 2013 where you can learn all about his experiences of following the low FODMAP diet, find information on the research behind the diet, the practicalities of implementing the diet along with low FODMAP meal and baking recipes. This year Lee has published the first ever book dedicated to the reintroduction phase of the low FODMAP diet. More information on the book entitled ‘Re-challenging and Reintroducing FODMAPS: A self-help guide to the entire reintroduction phase of the low FODMAP diet’ can be found on the website

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