Quick Recipe Version (TL;DR)
Quick Ingredients
- 4 large sweet bell peppers, halved lengthwise and cored
- 12 oz (340 g) cooked flaky fish (cod, haddock, or salmon), flaked
- 1 cup (185 g) cooked long-grain rice
- 1/2 cup (75 g) diced tomatoes
- 1/3 cup (50 g) pitted Kalamata olives, chopped
- 1/4 cup (10 g) chopped fresh parsley
- 2 tbsp chopped fresh dill (or basil)
- 1 tsp lemon zest + 2 tbsp lemon juice
- 4 tbsp extra-virgin olive oil, divided
- 1/2 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 tbsp tomato paste
- 1 can (14.5 oz / 411 g) crushed tomatoes
- 1/2 cup (120 ml) low-sodium broth (fish, chicken, or vegetable)
- 1/4 cup (60 ml) dry white wine (or more broth)
- 1 tsp dried oregano, 1 bay leaf, 1/2 tsp kosher salt, 1/4 tsp black pepper
- Optional topping: 1/2 cup (75 g) crumbled feta + 1/4 cup (15 g) panko
Do This
- 1. Heat oven to 375°F (190°C). Place pepper halves in a 9 x 13-inch (23 x 33 cm) baking dish and bake 10 minutes.
- 2. Simmer a quick tomato sauce: sauté onion/garlic in olive oil, stir in tomato paste, crushed tomatoes, broth, wine, oregano, bay, salt, and pepper; simmer 8 minutes.
- 3. Mix filling: flaked cooked fish + cooked rice + diced tomatoes + olives + herbs + lemon zest/juice + olive oil + salt/pepper.
- 4. Pour sauce into the baking dish, nestle peppers in, and spoon filling into each pepper half.
- 5. Cover tightly with foil and bake 30 minutes.
- 6. Uncover, add optional feta/panko, and bake 10–15 minutes more, until peppers are tender and filling is hot (165°F / 74°C).
- 7. Rest 5 minutes, garnish with more herbs and lemon, and serve with extra sauce from the pan.
Why You’ll Love This Recipe
- Bright Mediterranean flavors (lemon, herbs, olives, tomato) with cozy baked comfort.
- A smart way to use leftover cooked fish and cooked rice without feeling like leftovers.
- All-in-one meal: protein, veg, and carbs baked together in one dish.
- Juicy and tender: the peppers steam-bake in light tomato sauce, so nothing dries out.
Grocery List
- Produce: 4 large sweet bell peppers, 1/2 medium yellow onion, 3 garlic cloves, 1 lemon, fresh parsley, fresh dill (or basil), optional extra herbs for garnish
- Dairy: Optional feta cheese
- Pantry: Cooked fish (cod/haddock/salmon), cooked long-grain rice, diced tomatoes, crushed tomatoes, tomato paste, Kalamata olives, extra-virgin olive oil, low-sodium broth, dry white wine (optional), dried oregano, bay leaf, kosher salt, black pepper, optional panko
Full Ingredients
Peppers
- 4 large sweet bell peppers (any color), halved lengthwise and cored
- 1 tbsp extra-virgin olive oil (for brushing peppers)
- 1/4 tsp kosher salt (for seasoning peppers)
Fish, Rice & Olive Filling
- 12 oz (340 g) cooked flaky fish (such as cod, haddock, or salmon), cooled slightly and flaked into bite-size pieces
- 1 cup (185 g) cooked long-grain rice (warm or room temperature)
- 1/2 cup (75 g) diced tomatoes (seeded if using fresh; if using canned, drain well)
- 1/3 cup (50 g) pitted Kalamata olives, roughly chopped
- 1/4 cup (10 g) chopped fresh parsley
- 2 tbsp chopped fresh dill (or basil)
- 1 tsp lemon zest (from 1 lemon)
- 2 tbsp (30 ml) fresh lemon juice
- 2 tbsp extra-virgin olive oil
- 1/2 tsp kosher salt
- 1/4 tsp freshly ground black pepper
- Optional: 1 tbsp capers, drained and chopped
Light Tomato Sauce for Baking
- 1 tbsp extra-virgin olive oil
- 1/2 medium yellow onion, finely chopped (about 3/4 cup / 100 g)
- 3 garlic cloves, minced
- 1 tbsp tomato paste
- 1 can (14.5 oz / 411 g) crushed tomatoes
- 1/2 cup (120 ml) low-sodium broth (fish, chicken, or vegetable)
- 1/4 cup (60 ml) dry white wine (or replace with additional broth)
- 1 tsp dried oregano
- 1 bay leaf
- 1/2 tsp kosher salt
- 1/4 tsp freshly ground black pepper
- Optional: pinch of red pepper flakes
Optional Topping & To Serve
- 1/2 cup (75 g) crumbled feta
- 1/4 cup (15 g) panko breadcrumbs
- 1 tbsp extra-virgin olive oil (to drizzle over topping)
- Extra chopped parsley or dill for garnish
- Lemon wedges, for serving
Step-by-Step Instructions
Step 1: Prep the oven and soften the peppers
Preheat the oven to 375°F (190°C). Arrange the bell pepper halves cut-side up in a 9 x 13-inch (23 x 33 cm) baking dish.
Brush the peppers lightly with 1 tbsp olive oil and sprinkle with 1/4 tsp kosher salt. Bake for 10 minutes to give them a head start so they end up tender (not crunchy) after stuffing.
Step 2: Make the light tomato sauce
While the peppers pre-bake, heat 1 tbsp olive oil in a medium skillet over medium heat. Add the chopped onion and cook for 4 minutes, stirring occasionally, until softened.
Add the minced garlic and cook for 30 seconds (just until fragrant). Stir in the tomato paste and cook for 1 minute to deepen its flavor.
Add the crushed tomatoes, broth, white wine, dried oregano, bay leaf, salt, and pepper (and red pepper flakes if using). Simmer for 8 minutes, stirring now and then, until the sauce looks slightly thicker but still “pourable.” Remove from heat and discard the bay leaf.
Step 3: Mix the fish and rice filling
In a large bowl, combine the flaked cooked fish, cooked rice, diced tomatoes, chopped olives, parsley, dill (or basil), lemon zest, lemon juice, and 2 tbsp olive oil. Season with 1/2 tsp kosher salt and 1/4 tsp black pepper. Add capers if you like.
Mix gently so you keep some nice flakes of fish intact. Taste and adjust with a pinch more salt or an extra squeeze of lemon if needed.
Step 4: Assemble the peppers with sauce
Carefully remove the baking dish from the oven. Pour the tomato sauce into the bottom of the dish, spreading it into an even layer.
Using a spoon, mound the filling into each pepper half, pressing lightly so it holds together but doesn’t get compacted. Nestle the peppers into the sauce so they’re stable and surrounded by moisture.
Step 5: Bake covered until tender and juicy
Cover the baking dish tightly with foil. Bake at 375°F (190°C) for 30 minutes. This steams the peppers gently and keeps the filling moist.
Step 6: Finish uncovered (and add feta topping if you want)
Remove the foil. If using the optional topping, sprinkle feta over the peppers, then sprinkle panko on top, and drizzle with 1 tbsp olive oil.
Bake uncovered for 10–15 minutes, until the peppers are very tender and the filling is hot. If you like, broil for 1–2 minutes at the end for extra color (watch closely). For food-safety and best texture, aim for the center of the filling to reach 165°F (74°C).
Step 7: Rest, garnish, and serve
Let the peppers rest in the dish for 5 minutes so the juices settle. Spoon some of the tomato sauce from the pan over each pepper.
Finish with extra chopped herbs and serve with lemon wedges for squeezing at the table.
Pro Tips
- Use cooked fish that flakes easily. Leftover baked or poached fish is perfect. If your fish was heavily seasoned, reduce the salt in the filling and sauce slightly.
- Keep the filling light. Mix gently so you don’t mash the fish into paste; visible flakes make the texture much nicer.
- Don’t skip the pre-bake. That 10-minute head start helps the peppers turn silky and tender by the time the filling is hot.
- Make it saucy (in a good way). The sauce should come partway up the sides of the peppers. If your dish is wide and the sauce looks shallow, splash in 2–4 tbsp broth.
- Balance with lemon at the end. If it tastes “flat,” a final squeeze of lemon usually fixes it more than extra salt.
Variations
- Use canned fish for convenience: Substitute 2 cans (5 oz / 142 g each) drained tuna for the cooked fish. Add an extra 1 tbsp olive oil to keep the filling moist.
- Make it gluten-free: Skip the panko topping or replace with gluten-free breadcrumbs.
- Add extra vegetables: Stir 1 cup (30 g) baby spinach (chopped) or 1/2 cup (60 g) finely diced zucchini into the filling.
Storage & Make-Ahead
Refrigerate: Store leftover stuffed peppers with sauce in an airtight container for up to 4 days.
Reheat: Warm in a covered baking dish at 350°F (175°C) for 15–20 minutes, or microwave gently in 60–90 second intervals until heated through.
Make-ahead: You can make the sauce and filling up to 1 day ahead and refrigerate separately. Stuff and bake the next day (add 5–10 minutes to the covered bake time if everything starts cold).
Freezing: Freeze baked peppers (with sauce) for up to 2 months. Thaw overnight in the fridge, then reheat covered at 350°F (175°C) until hot throughout.
Nutrition (per serving)
Approximate, will vary by fish type and whether you use feta/panko: 480 calories, 32 g protein, 42 g carbohydrates, 18 g fat, 6 g fiber, 820 mg sodium.
