Fruits of the Sea

Summer time, well anytime, is perfect for eating the fruits of the sea…a la seafood.

Seafood, if cooked well in quality ingredients is a great option on a healthy eating diet plan.

Prawns, octopus and fish are all low in fat and a source of omega 3 fatty acids which is great brain food especially if you are on a breastfeeding diet or trying to lose your pregnancy weight.

seafood medley

This recipe is delicious and a perfect addition to either a healthy eating plan with your family or while entertaining.

Prep time: 10 minutes

Cooking time: 30 minutes

Serves 4-6

  • 1/3 cup of good quality olive oil
  • 1 onion, finely chopped
  • 1 red capsicum, finely diced
  • 5 garlic cloves, crushed and finely diced
  • 400g can of diced tomatoes
  • 2 cups white wine (try low calorie wine)
  • 1/2 tsp sweet paprika
  • 8 small cleaned octopus
  • 16 green prawns, peeled (tails intact),
  • 1 tube of calamari finely sliced
  • 1/2 cup flat-leaf parsley chopped
  • Crusty bread, to serve (preferably wholegrain)
  • 1 lemon cut into wedges


1. In a pan, heat the oil and add in the onion, garlic and red capsicum and heat though until fragrant.

2. Add in the white wine, paprika and the tomatoes and bring to the boil. Reduce to a simmer and cook for around 15 minutes until the water has slightly reduced.

3. Slice the calamari and add in the prawns and the octopus and heat through until cooked. It shouldn’t take more then 5-10 minutes.

4. Serve with some brown rice or crusty bread and top with parsley and a few wedges of lemon.Around 450 calories per serve

Special Offer & 10% Discount

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Click HERE to see our Shop



written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."