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Summer Salmon Stuffed Peppers

I have never been a fan of stuffed peppers.  However, this different take filled with salmon, rice and zucchini made me curious to give stuffed peppers another try.  The result is a great mix for a lighter summer meal.  Salmon’s high omega-3 fatty acids and high protein content make it a healthy choice.


Abbi @ onceamonthmeals.com, adapted from Healthy Foodie Travels


  • 10 ounces salmon, grilled or poached
  • 2 tsp garlic, minced
  • 0.5 cup chopped onion
  • 0.5 cup chopped zucchini
  • 0.5 cup chopped yellow squash
  • 0.5 cup chopped tomatoes
  • 4 cups cooked brown rice
  • 0.5 tsp dried basil
  • 0.5 tsp dried oregano
  • 0.5 tsp dried thyme
  • 1 cup water
  • 3 bell peppers, assorted colors


In a large pan, cook the garlic and onion until light brown.  Add zucchini, squash and tomato.  Cooke 1-2 minutes.  Add brown rice and water, stir for 1-2 minutes.  Reduce heat, add salmon and season with salt and pepper.  Remove from heat.  Halve the peppers, removing stems and seeds.  Place peppers in baking dishes and add filling to each.  Proceed to freezing directions or bake at 350 for 25-30 minutes if serving immediately.  

Freezing Directions:

Freeze baking dishes with stuffed peppers.  To serve, thaw, bake at 350 for 35-40 minutes or until heated through.

Servings: 6

Nutritional Information:  Serving Size = 1 stuffed pepper. Calories – 463, Total Fat – 8.6 g, Total Carbohydrates – 76.6 g, Protein – 18.4 g.  Dietary Fiber: 4.8  WW Plus Points: 12

**conversion chart image provided by Erik Spiekermann

9 Responses to “Summer Salmon Stuffed Peppers”

  1. Julie says:

    This looks amazing! I can’t believe I never thought of stuffing peppers with salmon! I will replace the brown rice with quinoa though, as it increases both protein and fiber, while ever so slightly lowering carbs. It should overpower the salmon less, too! Thanks for a great recipe! :)

  2. Jennifer says:

    I was just about to add this recipe to my ziplist for the June diet menu. The ingredient list matches what printed out for my recipe card but here it says 4 bell peppers and on my recipe card it says 6 bell peppers. Both here and on the card it says 6 servings. Wouldn’t it actually be 3 bell peppers if each serving is a half pepper stuffed? Or is 1 serving both halves stuffed? Then it would be 6 peppers. A little confused.

    • abbi says:

      You are correct. The number of peppers should be 3 for 6 servings. The recipe post has been updated from 4 peppers to 3. Thanks!

  3. vanessa says:

    Do I cook the salmon all the way through first or partially and then bake it the rest of the way?

  4. Bonnie says:

    Hi! I want to swap this into a menu, but it’s not showing up in the search results when I click “swap recipes”. any suggestions?

  5. Bonnie says:

    Ok. Will add this one in “manually” for now!

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