Wash rice well under cold running water, place onion, garlic, red pepper and oil into a large microwave safe bowl and cook on high for 13 minutes then to stand for a further 5 minutes.

Meanwhile, Gather a mixture of the following, depending on your tastes and budget:

~ Fresh cleaned mussels

~ Fresh clean pipis

~ Fresh firm fish fillets cut into large strips

~ Squid tubes washed and scored with a sharp knife

~ Spicy sausages such as chorizos

~ Chicken breast cut into strips

Sprinkle the fish, prawns and squid with lots of lemon juice, olive oil and salt and pepper.

Heat the Bbq to searing and cook all the ingredients quickly (remember seafood goes tough if overcooked).

Pile the Bbq ingredients onto the hot rice, sprinkle over some chopped fresh parsley and some chopped fresh tomato and serve.