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  • Writer's pictureAshleigh Fynn

Polenta and Prawns

Inspiration for dishes comes from all sorts of places. This dish Ash found on a fitness website and was drawn to the fact that the polenta was cooked in milk making it extra creamy. Previously in our house in had only been cooked water. It is a simple dish that is incredibly flavourful and makes a quick and filling week night dish. We recommended getting raw prawns as opposed to those that have been blanched as you don't have to worry about over cooking them.

If you don't have a Cajun spice mix on hand, use a combination of garlic powder, paprika, cayenne, salt, pepper, onion powder and thyme - you can read about how to make your own here.

Serves: 2- 4

Time: 1 hour

Difficulty: Easy



  • 500g of prawns, deveined and shelled

  • 1 x red pepper

  • 1 red onion

  • Cajun spice mix

  • 2 medium garlic cloves


  • 1/2 cup polenta

  • 2 cups milk

  • 1 cup water

  • 1 medium garlic glove

  • 1 bay leaf

  • 1 tsp of butter

  • 1 tsp of table salt

  • 1/3 cup of parmesan

  • 1 handful of chopped baby spinach


  1. Start with the polenta, to a pot add milk, water, garlic, salt and the bay leaf. When the mixture starts to boil, slowly pour in your polenta while whisking. After about 15 minutes the polenta will start to thicken. At this point it should be creamy and soft with no hard granules. If not let it keep cooking while stirring. If it gets to thick add some water. and stir. Add in a teaspoon of butter, parmesan and salt and pepper to taste.

  2. While the polenta is cooking, finely slice your pepper and onion, into thin strips

  3. Place a pan on medium head and add some olive oil. Once hot add the pepper and onion mix and cook until soft.

  4. Generously coat the prawns with the Cajun spice mix and cook in the pan till pink (about 3 minutes).

  5. dish the polenta in a bowl and top with the prawn mix.

Happy Cooking


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