DinnerSpanish · 60 min · 2 servingsAtún con pimientos asados

Tuna with roasted red peppers

Name: Tuna with roasted red peppers
Prep time: 1 h
Total time: 1 h
Yield: 2 servings
Cuisine: Spanish
Ingredients: 400 g (14 oz) red bell peppers (2 large); 160 g (5.5 oz) canned light tuna in water, drained (about 1 1/2 five-ounce cans); 80 g (3 oz) whole-wheat toast, for serving (2 slices); 10 g olive oil (2 teaspoons); 1 garlic clove, minced; A splash of sherry or apple cider vinegar; Salt and chopped parsley to taste

Each serving has 290 kcal, 27.3 g of protein, and 6.6 g of fiber, or 9.4 g of protein per 100 kcal. Ready in 60 minutes; makes 2 servings.

High in protein
High in fiber
Low energy density

Per serving

290 kcalCalories
27.3 gProtein
6.6 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 9.4 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 5 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

2 servings

400 g14 ozred bell peppers (2 large)
160 g5.5 ozcanned light tuna in water, drained (about 1 1/2 five-ounce cans)
80 g3 ozwhole-wheat toast, for serving (2 slices)
10 golive oil (2 teaspoons)

Plus, with no meaningful nutrition (not counted in the table):

1 garlic clove, minced
A splash of sherry or apple cider vinegar
Salt and chopped parsley to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Preheat the oven to 400 °F (200 °C). Rinse and dry the peppers and roast them whole on a baking sheet for 40 minutes, turning them halfway, until the skin is wrinkled and a little charred.
Move them to a covered bowl and let them rest for 10 minutes: the steam loosens the skin.
Peel them, remove the seeds, and cut them into strips, saving the juices they release.
Dress the strips with the oil, garlic, vinegar, pepper juices, and salt.
Divide the peppers between two plates, top with the flaked tuna and parsley, and serve with the toast.

Why it is filling

Canned tuna in water brings a lot of protein with very little fat, and soft, juicy roasted peppers add volume, fiber, and flavor for very few calories. It is a room-temperature or cold dish you can make ahead and plate in a minute, handy on nights when you don’t feel like cooking. Some people get heartburn or feel heavy after peppers; roasted and peeled they usually sit better than raw, and it is wise to start with a small serving.

In numbers, each serving has 27.3 g of protein and 6.6 g of fiber, with an energy density of 89 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein: At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber: At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density: 100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

Roast enough peppers for several days: dressed and covered, they keep for 3 days in the fridge.
With jarred roasted peppers, well drained, the dish is ready in 5 minutes.
If the serving is too much, eat all the tuna and half the peppers and toast: you keep the protein and cut the volume.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 9.4 g.
Nutrient	Per serving	Whole recipe
Calories	290 kcal	580 kcal
Protein	27.3 g	54.7 g
Carbohydrates	29.1 g	58.3 g
Fiber	6.6 g	13.2 g
Fat	7.7 g	15.3 g
Approximate weight	325 g (11 oz)	650 g (23 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Red bell pepper	400 g	104 kcal	4 g	8.4 g
Canned tuna in water	160 g	186 kcal	40.8 g	0 g
Whole-wheat bread	80 g	202 kcal	9.9 g	4.8 g
Olive oil	10 g	88 kcal	0 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.