Grilled seafood with red capsicum sauce

Grilled seafood with red capsicum sauce
  • 0:15 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Indulge in beautiful fresh seafood this summer.

Featured in
Low kilojoule, Nutrition information


  • 4 ripe tomatoes
  • 2 teaspoons extra virgin olive oil
  • 1 small brown onion, chopped
  • 1 garlic clove, crushed
  • 1/2 teaspoon dried oregano leaves
  • 2 red capsicum, de-seeded, membrane removed, sliced
  • 1 tablespoon balsamic vinegar
  • 300g baby octopus, prepared (see note)
  • 4 small (about 350g) white fish cutlets (like gemfish or blue eye/deep sea trevalla)
  • 400g king prawns, peeled, tails left intact, deveined
  • 300g mixed salad leaves, washed, dried
  • 2 tablespoons fresh lemon juice
  • Ground black pepper, to taste


  • Step 1
    Cut a cross in the base of each tomato and plunge into a bowl of boiling water. Stand for 2 minutes then drain. Peel the skin from the tomatoes and discard, then chop the flesh.
  • Step 2
    Heat olive oil in a medium saucepan over low heat and cook onion, garlic and oregano for 3 minutes. Add capsicum and stir well. Cover and cook over low heat, stirring occasionally for 6-8 minutes or until capsicum are soft. Add the tomatoes and cook, covered, for a further 3 minutes. Transfer to a food processor or blender with the balsamic vinegar. Process to a thick sauce, adding a little water if necessary.
  • Step 3
    Preheat barbecue or a chargrill on high.
  • Step 4
    Place octopus on preheated barbecue or chargrill and cook for 3-4 minutes, turning occasionally until slightly curled and just cooked. Remove from heat and keep warm. Cook fish cutlets and prawns for 1-3 minutes on each side, or until fish flakes and prawns change colour. Set aside.
  • Step 5
    Toss salad leaves with lemon juice and pepper. Spoon red capsicum sauce onto serving plates and top with seafood. Serve accompanied by the salad.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sugar
  • Lower gi


  • 1257 kj


  • 6g

    Fat Total

  • 2g

    Saturated Fat

  • 5g


  • 50g


  • 298mg


  • 739.97mg


  • 8g

    Carbs (sugar)

  • 8g

    Carbs (total)

All nutrition values are per serve


To prepare octopus for cooking; cut tentacles from body with a sharp knife. Use your fingers to locate and remove the hard beak where the tentacles meet. If you wish to use the heads, turn them inside out and remove the internal organs and ink sac. Wash well, pat dry with paper towel, then trim and cut to desired portions.

  • Author: Rosemary Stanton
  • Publication: Australian Good Taste



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