Wednesday, March 30, 2011

Grilled Stuffed Pepper - with Tuna and Rice

grilled pepper with tuna

I have used panch phoron in this recipe. Panch phoron is a Bengali spice mix used as a base flavoring in most of the recipes. It has a colorful blend of flavourful seeds: the green of fennel seed, black mustard and nigella seeds, golden fenugreek and buff-coloured cumin seeds .  I was a bit skeptical about using this spice mix with Tuna initially, but it's sweet aroma brings forward the flavors of fish and veggies added to the dish so well I didn't have to add any other strong smelling spices . 

Preparation time : 25 minutes
Cook time : 30 minutes
Serves : 3 to 4

grilled pepper with tuna and rice

Ingredients :
  • Bell Peppers ( I have used green, red and yellow)
  • 1/2 cup rice
  • 1 lb. tuna
  • 1/4 cup of corn kernels and peas ( You can use any veggies of your choice)
  • 1/2 tbsp panch phoron
  • 1 tsp ground pepper
  • 1/2 cup chopped onions
  • 1/2 cup chopped cilantro leaves
  • 1 tbsp lemon juice
  • 1/2 cup shredded cheddar cheese
  • 1 tbsp oil/ butter
  • Salt, as required

Preparation :
  • Pressure cook the rice, keep aside. Wash and cut the the tuna steak into 1" cubes. 
  • Wash the bell peppers thoroughly, pat dry. Next cut the top off peppers 1 inch from the stem end, and remove seeds. 
  • Bring a large pot of water to a boil over high heat. add a tsp of salt to the boiling water , then add peppers and boil for about 2 to 3 minutes or until their flesh slightly softened. Make sure to keep peppers completely submerged in the water . Drain, set aside to cool.

  • Heat a tbsp of oil/butter in a non stick skillet,  add panch phoron , when it starts to sputter, add the chopped onion and fry till translucent.
stuffed pepper

  • Next add the corn kernels and peas and fry for covered for 2 to 3 minutes, next add the fish pieces , add salt and pepper and fry till the fish is fully cooked. Next add rice , chopped cilantro and 1 tbsp lemon juice , mix well and let cook covered for 2 minutes on low flame until all the flavors blend together. Keep aside and let cool.
  • Next fill the peppers with this mixture, top it with shredded cheese.

pepper stuffed with tuna and rice

  • Set the oven temp. to Broil. Place the bell peppers on a oven safe tray and Broil for 25 - 30 minutes. Take out of the oven and let cool.
  • This is generally served as a dish by itself, not with curries. You can have it according to your preference.

grilled pepper

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also sending this Recipe  for  event Treat to Eyes : Series 2


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  1. Have I told you I love your blog... big fish lovers in our house and now here is a stuffed peppers lovers dream like us too! thankyou for posting delicous!

  2. Great recipe dear,makes me drool..colorful and inviting.

  3. Your daughter is very lucky to taste all these yummy foods..


  4. Lovely Sonali but I don't think I can find the panch phoron here at Malaysia, maybe the garam masala will be the nearest I can substitute it with.

    Thank you for your great comments on my recipes, appreciate it very much. What a way to meet via blogging but am glad I did.

  5. Wow very innovative. yummy dish dear.

  6. Sonali, thanks for all the wonderful comments you leave on my blog dear- please continue to do so - I cherish each comment that comes my way :)
    I like your stuff bell pepper idea - I make these with other stuffings - I am sure if I ate fish, I would try every one of your wonderful recipes :)

  7. Yumm,such a tempting and drool-worthy....

  8. Wow... what a beautiful and tasty treat that is!

  9. Thank you very much for your visit to my blog and for so kind words !!!
    Your blog is delicious with very nice photos !!!

  10. Lovely idea....very cute and shud have been yummy too...

  11. Thats one wonderful and yummy spread.

  12. Thanks for visiting and leaving all those nice comments.....
    do stop by..

    Incredibly beautiful stuffed peppers and a must try for me... being from Kerala I am an ardent fish fan:)

  13. Thank you for visiting my blog...please consider following! I mainly eat fruit and vegetables but I haven't given up seafood! Your recipes look and sound delicious!

  14. Never tried stuffed peppers with fish filling. Looks delicious Sonali...

  15. Just drooling here, am an addict to stuffed peppers, seriously am hungry now..

  16. never tried this..very innovative..

  17. That's a wonderful stuffing that you used :-)

  18. OHh- I love stuffed peppers and the filling you used here must be a treart for fish lovers- good one :)

    US Masala

  19. Lovely and colorful platter..stuffed peppers looks super good.

    Aaha Oho

  20. I am drooling here.Love the idea of stuffing tuna and rice inside the peppers.

  21. This is such a delicious way to incorporate fish into an already delicious dish. I love this idea of stuffed peppers! Thank you so much for visiting my blog as I am thrilled it led me to yours. You have such delicious looking recipes.

  22. How come are u so innovative with fish recipes... Lovely colorful platter and stuffing

  23. The color makes your dish very appealing. It looks and sounds delicious. I hope you have a great day. Blessings...Mary

  24. you know, i havnt eaten too many seafood dishes, but by coming to your blog after all your posts,
    it opens my eyes to soooo many variations of sea-food goodies, that my mind has been blown !

    i swear, ive probably book marked a handful of pages on your blog already,
    i love it ! (:

  25. Irresistible stuffed peppers!!! Drooling here :)

  26. I love peppers, and with stuffing all the better! Looks really delicious!

  27. looks delicious and nice presentation :)

  28. Oh man...those stuffed peppers look absolutely scandelicious. Want!

    Thanks for swinging by :)

  29. interesting recipe...loved the clicks and presentation!!

  30. You have a great site. The only downside to this recipe is the panch phoron. Don't know where to get it.

  31. What a wonderful idea.... and thanks:)

  32. Awesome stuffed bell peppers!! Wat a lovely coincidence that even i made a similar dish around the same time!!!

  33. wow Sonali...very nice idea and very nice presentation as well.

  34. Those peppers have roasted so beautifully with a yummy stuffing:)

  35. thanks a ton to all of you for your lovely lovely comments !thanks for visiting my space n your continued support !

  36. Hi Sonali,
    I like your blog! Your recipes are inspiring. I like the idea of stuffing peppers with fish and rice.
    Take care...


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