Salmon Stuffed Peppers

Bell Peppers

Ursula Alter / Stockbyte / Getty Images

Prep: 20 mins
Cook: 20 mins
Total: 40 mins
Servings: 4 servings
Nutrition Facts (per serving)
355 Calories
15g Fat
32g Carbs
23g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 355
% Daily Value*
Total Fat 15g 19%
Saturated Fat 4g 21%
Cholesterol 99mg 33%
Sodium 451mg 20%
Total Carbohydrate 32g 12%
Dietary Fiber 4g 16%
Protein 23g
Calcium 189mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

If you're always on the lookout for quick and easy recipes to make on busy weeknights, these stuffed peppers make a one-dish meal that is filling, delicious, and easy to prepare. Ready in a total of 40 minutes, our peppers carry a delicious and creamy filling of salmon, eggs, onions, and seasonings. A buttery topping sits on top making a crispy crust that gets baked to golden perfection. Besides the canned salmon, this recipe is made with pantry staples that you might already have at hand, such as eggs, milk, butter, breadcrumbs, plus salt and pepper. Serve with a fresh salad or slices of crusty bread for a different and flavorful meal.

Although you might buy canned legumes, tuna, and broths to have at hand and use for quick meals like bean chilis, soups, or tuna melts, many people overlook the canned salmon in this aisle and think of it as a lesser product than fresh salmon. Though it's irrefutably unfair to compare wild-caught fresh salmon to canned salmon, they both have advantages and it all comes down to how you are going to use them and cook them. On the one hand, canned salmon is cheaper and already-cooked, so you can open the can and get going, ideal for last-minute meals. Fresh salmon, especially if fresh and of good quality, is expensive and requires cooking, but makes an elegant and great meal when done properly. If you can find good quality canned salmon, stock up on a few cans, as it can be the base of a meal in minutes. Think of these peppers, a salmon melt, pasta with salmon, or salmon over rice with steamed vegetables and tartare sauce.

Salmon is a healthy ingredient that's rich in protein, vitamin D, and fatty acids. A small can of salmon, like the one you'd be using for this recipe, has approximately 276 calories, 26 grams of protein, and 1060 IU (International Units) of vitamin D, well over the 400 IU recommended as its ideal daily intake. You're getting a lot of great nutrition with these peppers, and on top of that, you get protein from the eggs, milk, and Parmesan cheese. If needed, replace the butter and milk with their vegan substitutes to keep the recipe dairy-free. Use gluten-free bread crumbs for a wheat-free meal. Serve these peppers hot and use any side vegetable to complement an already protein-rich and healthy meal.

Ingredients

  • 4 green bell peppers, seeded, clean, and halved
  • 1 tablespoon onion, finely chopped
  • 1 cup soft bread crumbs, divided
  • 1 large egg, slightly beaten
  • 1/2 cup milk
  • Salt, to taste
  • Pepper, to taste
  • 1 teaspoon fresh lemon juice
  • 1 7.5-ounces can salmon
  • 2 tablespoons butter or margarine
  • 2 tablespoons Parmesan cheese, grated

Steps to Make It

  1. Gather the ingredients.

  2. Preheat oven to 400 F. Boil peppers in boiling salted water for 5 minutes; drain well.

  3. Combine onion, 1/2 cup bread crumbs, egg, milk, salt and pepper, lemon juice, and salmon.

  4. Fill pepper the shells with the salmon mixture.

  5. Mix melted butter with the remaining breadcrumbs and Parmesan cheese; sprinkle over stuffed peppers.

  6. Place in a shallow baking dish in preheated oven for 15 minutes.

  7. Serve and enjoy!

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Article Sources
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  1. Fish, Salmon, Pink, Canned, Drained. FoodData Central. United States Department of Agriculture.