Recipe description
July 14, 2026
Tuna with tomato and peppers
A gut-friendly tuna dish with tomatoes and peppers for balance.
High Protein
Mediterranean
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Vegetables provide dietary fiber and polyphenols that support gut bacteria.
- Lean tuna provides protein to balance meals without heaviness.
- Includes olive oil and fresh herbs for flavorful, anti-inflammatory-friendly fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tuna
300
gram
Tomato
2
piece
Bell Pepper
1
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Basil
2
teaspoon
Instructions
1
Prepare the vegetables: Dice the tomatoes and slice the bell pepper into thin strips. Mince the garlic cloves.
2
Heat 1 tablespoon of olive oil in a pan over medium heat. Add the sliced bell pepper and cook for 3-4 minutes until slightly softened.
3
Add the minced garlic to the pan and cook for another minute until fragrant.
4
Add the diced tomatoes to the pan along with salt and black pepper. Cook for 5-6 minutes until the tomatoes start to break down and release their juices.
5
While the vegetables are cooking, pat the tuna dry with paper towels. Season both sides with a pinch of salt and pepper.
6
In a separate pan, heat the remaining tablespoon of olive oil over medium-high heat. Add the tuna and cook for 2-3 minutes per side for medium-rare, or to your desired doneness.
7
Slice the cooked tuna into thick pieces. Serve the tuna over the tomato and pepper mixture, garnished with fresh basil.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
34 g
Protein
9 g
Carbohydrates
4 g
Fiber
6 g
Sugar
15 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe gluten-free, dairy-free, and suitable for a gut-friendly diet?
Yes. It uses tuna, tomatoes, peppers, olive oil, garlic, and basil—no gluten or dairy. It can fit into a gut-friendly pattern when eaten as part of a balanced meal.
How many servings does it yield and what are the approximate nutrition per serving?
Servings: 2. Per serving: around 320–360 kcal, about 28–32 g protein, around 5 g fiber, and moderate sodium depending on how much salt you use.
Can I use canned tuna in oil or in water, and does it affect the texture?
Yes. Oil-packed tuna adds richness and calories; water-packed is lighter. Drain if you want a drier texture.
What tuna type is best for this dish (light vs albacore)?
Any canned tuna works. Albacore is milder and lighter in flavor; light tuna is usually more affordable. Choose based on preference.
Are there substitutes if I have a fish allergy or want a vegetarian option?
For a fish allergy, replace tuna with chickpeas or white beans for protein. For vegetarian/vegan, use extra beans or grilled tofu.
How should I store leftovers and how long do they keep?
Refrigerate in a sealed container for up to 2 days. Reheat gently or enjoy cold as a salad.
Can I adjust the spice level or add chili flakes?
Yes. Add chili flakes or smoked paprika to taste, or a squeeze of lemon for brightness.
What are good side options to boost fiber?
Serve with whole grains like quinoa, farro, or brown rice, or with a fiber-rich salad.
Is it safe for pregnancy to eat tuna, and how much is okay?
Tuna contains mercury; pregnant or breastfeeding people should limit intake and choose lower-mercury tuna options, following local guidelines. Consult a healthcare provider for personalized advice.
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