Lunch recipe

Loaded Tuna and Pepper Couscous Boxes with Lemon and Parsley

Name: Loaded Tuna and Pepper Couscous Boxes with Lemon and Parsley
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2 servings
Ingredients: 180g couscous; 2 tins tuna; 160g roasted red peppers; 160g sweetcorn; 1 lemon; 1 bunch parsley; 1 tbsp olive oil

Tuna couscous boxes with roasted peppers, lemon, and parsley for a simple lunch that does not taste flat.

Plan with this recipe Start cooking Ingredients

25 min540 kcal2 base servingsPackableSatisfyingColourful

ContainsFish, Gluten

Allergy and dietary checks

Shop Sorted can help flag food rules, but it cannot guarantee that a meal or product is allergen-free or suitable for your needs. Always check retailer labels, product packaging, ingredients and substitution notices before buying, cooking or eating.

Recipe and nutrition estimates

Recipe times, servings, calories and nutrition notes are estimates for planning. They are not medical or dietary advice. Check food is cooked safely and adjust recipes for your household's needs.

Focus ingredients: tuna, peppers

Dietary fit: Pescatarian, Lower Sugar

Serving tip: Pack a lemon wedge with each box if you want the flavour brighter at lunchtime.

Tuna Pepper Couscous Boxes plated and ready to serve.

Image: Shop Sorted generated asset

Nutrition

Estimated nutrition per serving

540 kcalEstimated 2 of 5 a day

Typical values	per serving
Energy	540 kcal
Protein	24.3g
Carbohydrate	60.8g
of which sugars	10.9g
Fat	19.2g
of which saturates	5.4g
Fibre	8g
Salt	1g

Ingredients

What you need

180g couscous
2 tins tuna
160g roasted red peppers
160g sweetcorn
1 lemon
1 bunch parsley
1 tbsp olive oil

You'll also need

bowl, knife

Method

Step by step

Up to 8 clear steps

Step 1
Soak the couscous
Boil water in a kettle or saucepan. Put 180g couscous in a heatproof bowl with a pinch of salt. Pour over enough boiling water to just cover it, cover the bowl, and leave for 5 minutes.
5 min
Step 2
Prep the vegetables
Cut the roasted red peppers into bite-sized pieces and drain the sweetcorn. Roughly chop the parsley.
Step 3
Prepare the protein
Drain the tuna and flake it with a fork so it folds through without large clumps.
Step 4
Mix the dressing
Stir lemon with 1 tablespoon olive oil, a little black pepper, and a pinch of salt only if needed.
Step 5
Fluff and fold
Fluff the couscous with a fork for 30 seconds, then fold through the dressing, tuna, and roasted red peppers and sweetcorn.
1 min
Step 6
Finish the boxes
Scatter over parsley and squeeze over lemon. Taste for brightness, then portion into boxes and cool before chilling if packing ahead.

Recipe

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Lunch recipe

Loaded Tuna and Pepper Couscous Boxes with Lemon and Parsley

Tuna couscous boxes with roasted peppers, lemon, and parsley for a simple lunch that does not taste flat.

Plan with this recipe Start cooking Ingredients

25 min540 kcal2 base servingsPackableSatisfyingColourful

ContainsFish, Gluten

Allergy and dietary checks

Recipe and nutrition estimates

Recipe times, servings, calories and nutrition notes are estimates for planning. They are not medical or dietary advice. Check food is cooked safely and adjust recipes for your household's needs.

Focus ingredients: tuna, peppers

Dietary fit: Pescatarian, Lower Sugar

Serving tip: Pack a lemon wedge with each box if you want the flavour brighter at lunchtime.

Image: Shop Sorted generated asset

Nutrition

Estimated nutrition per serving

540 kcalEstimated 2 of 5 a day

Typical values	per serving
Energy	540 kcal
Protein	24.3g
Carbohydrate	60.8g
of which sugars	10.9g
Fat	19.2g
of which saturates	5.4g
Fibre	8g
Salt	1g

Ingredients

What you need

180g couscous
2 tins tuna
160g roasted red peppers
160g sweetcorn
1 lemon
1 bunch parsley
1 tbsp olive oil

You'll also need

bowl, knife

Method

Step by step

Up to 8 clear steps

Step 1
Soak the couscous
Boil water in a kettle or saucepan. Put 180g couscous in a heatproof bowl with a pinch of salt. Pour over enough boiling water to just cover it, cover the bowl, and leave for 5 minutes.
5 min
Step 2
Prep the vegetables
Cut the roasted red peppers into bite-sized pieces and drain the sweetcorn. Roughly chop the parsley.
Step 3
Prepare the protein
Drain the tuna and flake it with a fork so it folds through without large clumps.
Step 4
Mix the dressing
Stir lemon with 1 tablespoon olive oil, a little black pepper, and a pinch of salt only if needed.
Step 5
Fluff and fold
Fluff the couscous with a fork for 30 seconds, then fold through the dressing, tuna, and roasted red peppers and sweetcorn.
1 min
Step 6
Finish the boxes
Scatter over parsley and squeeze over lemon. Taste for brightness, then portion into boxes and cool before chilling if packing ahead.

Loaded Tuna and Pepper Couscous Boxes with Lemon and Parsley

What you need

You'll also need

Step by step

Soak the couscous

Prep the vegetables

Prepare the protein

Mix the dressing

Fluff and fold

Finish the boxes

Related recipes for the week

Loaded Halloumi and Pepper Couscous Boxes with Lemon

Loaded Tuna and Bean Couscous Boxes with Lemon

Loaded Tuna and Sweetcorn Couscous Boxes with Lemon

Loading the recipe.

Loaded Tuna and Pepper Couscous Boxes with Lemon and Parsley

What you need

You'll also need

Step by step

Soak the couscous

Prep the vegetables

Prepare the protein

Mix the dressing

Fluff and fold

Finish the boxes

Related recipes for the week

Loaded Halloumi and Pepper Couscous Boxes with Lemon

Loaded Tuna and Bean Couscous Boxes with Lemon

Loaded Tuna and Sweetcorn Couscous Boxes with Lemon