Roasted Shrimps, Squid and Scallops with Sautéed Peppers

Succulent roasted shrimps, squid, and scallops shine in this chef-inspired dish, paired with sweet and tangy sautéed peppers and finished with lemony cavolo nero. The chilli and lime dressing adds a zesty kick, making every mouthful bright, fresh, and full of flavour.

By Matt Tebbutt
From Saturday Kitchen
Original recipe from BBC Saturday Kitchen Live.

This roasted seafood dish scores a Nutri-Score B. The recipe is rich in omega-3s from the shrimps, squid, and scallops, while the sautéed peppers and cavolo nero provide plenty of vitamins and fibre. Though there is some olive oil and crème fraîche, portion sizes keep the dish balanced and nutritious.

Equipment

Ingredients

For the sautéed peppers

• 2 tbsp olive oil
• 2 red peppers, cut into strips
• 1 yellow pepper, cut into strips
• 6 garlic cloves, crushed
• 2 finger chillies, 1 red and 1 green, chopped
• 1 heaped tbsp crushed fresh root ginger
• 400ml chicken stock
• 1 orange, zest and juice
• 1 lime, zest and juice
• 1 lemon, zest and juice
• 1–2 tsp palm sugar
• 20g fresh coriander

For the dressing

• 1 red chilli, chopped
• 1–2 limes, juice only
• 2 tbsp olive oil

For the roasted shrimps, squid and scallops

• 2 tbsp olive oil
• 3 king scallops, cut into halves vertically
• 6 tiger raw prawns, head and shell removed and chopped
• 2 medium squid, cut into fine rings

For the cavolo nero

• 2 tbsp olive oil
• 3 garlic cloves, sliced
• 2 red onions, cut into small slithers
• 600g cavolo nero, stems removed
• 4 preserved lemons, roughly chopped
• 1 tsp smoked paprika
• 1 lemon, juice to squeeze
• 100g crème fraîche
• 1–2 tbsp sumac
• Salt and black pepper

Method

1. Sauté the peppers

1. Heat olive oil in a pan over medium heat. Add the red and yellow pepper strips and cook for 10 minutes until softened.
2. Stir in the crushed garlic, chopped chillies, and ginger. Pour in the chicken stock and bring to a simmer.
3. Add the zest and juice of the orange, lime, and lemon. Adjust with palm sugar to balance the flavours.
4. Stir through most of the chopped fresh coriander, then keep the pepper stew warm.

2. Make the zesty chilli and lime dressing

1. In a small bowl or jug, combine the chopped red chilli, lime juice, and olive oil. Set aside until ready to use.

3. Roast the seafood

1. Heat olive oil in a medium frying pan over high heat. Briefly fry the scallops, prawns, and squid rings until just cooked—this should only take a few minutes.
2. Toss the cooked seafood with the prepared chilli and lime dressing.

4. Prepare the lemony cavolo nero

1. In another frying pan, heat olive oil over medium heat. Add the sliced garlic and red onions and cook until softened—about 10 minutes.
2. Add the cavolo nero, cover with a lid, and let it wilt for 6–8 minutes.
3. Stir in the preserved lemon, smoked paprika, lemon juice, and crème fraîche. Season with salt and black pepper.
4. Finish by stirring in the sumac.

5. Serve

1. Season the roasted seafood with salt and pepper, then add it to the sautéed pepper stew.
2. Serve immediately with the lemony cavolo nero on the side.

Enjoy this vibrant, flavour-packed seafood dish for a special meal that’s as colourful as it is delicious.

Suggested Wine Pairing

This roasted seafood with peppers and lemony cavolo nero pairs beautifully with crisp white wines that highlight the dish’s freshness and zesty notes. Here are three excellent options under £12.50:

• Majestic: La Patache Sauvignon Blanc – Vibrant and citrusy, Sauvignon Blanc matches the zesty dressing and seafood perfectly.
• Tesco: Por Do Sol. Vinho Verde Por Do Sol. Vinho Verde – Light, refreshing, and subtly fizzy, it complements the chilli and lime flavours.
• Sainsbury’s: Taste the Difference Muscadet Sur Lie Sainsbury’s TTD Muscadet Sur Lie – Crisp and mineral, this Muscadet is ideal with scallops and squid.

What can you serve with this

1. Crusty bread – Perfect for mopping up the delicious juices from the peppers and seafood.
2. Herbed rice – A light, fragrant rice side adds substance without overpowering the main dish.
3. Green salad – A simple salad with a citrus dressing complements the lemony cavolo nero and zesty seafood.

FAQs for Roasted Shrimps, Squid and Scallops with Sautéed Peppers

• Can I use frozen seafood for this recipe? Yes, just ensure it’s thoroughly thawed and patted dry before cooking.
• What can I use instead of cavolo nero? Kale or spinach are good alternatives, though the flavour will be milder.
• Is this dish gluten-free? Yes, as long as your stock and crème fraîche are gluten-free, the dish is suitable.
• Can I make this dish ahead? The peppers and cavolo nero can be prepared in advance and reheated, but cook the seafood just before serving.
• What if I can’t find preserved lemons? Use extra fresh lemon zest and juice for a similar citrusy note.
• Is this recipe spicy? It has a gentle heat from the chillies, but you can adjust the amount to suit your taste.
• Can I use vegetable stock instead of chicken stock? Yes, vegetable stock works well for a vegetarian-friendly version (with plant-based crème fraîche).
• How do I know when the seafood is cooked? Prawns turn pink and opaque, squid turns white and firm, and scallops are just opaque in the centre.

Nutri-score Health Check

This roasted shrimps, squid and scallops with sautéed peppers scores a B on the Nutri-Scale.

Positive Factors: The dish is rich in omega-3 fatty acids from the seafood, packed with vitamins and fibre from the peppers and cavolo nero, and uses fresh herbs and citrus for flavour.

Negative Factors: Contains some olive oil and crème fraîche, so enjoy in moderation as part of a balanced diet.

This score has been automatically calculated from the ingredients in the recipe and is only a guide.