Spicy prawns with roasted corn polenta

Ingredients

• 25 gunsalted butter
• 1/2onion, finely diced
• 1 stickcelery, finely diced
• 1 smallgreen pepper, finely diced
• 2garlic cloves, finely crushed
• 1/2 x 175 g packokra, sliced diagonally
• 1/2 tspground cayenne pepper (optional)
• 1/2 tspsmoked paprika
• 1 tbsptomato purée
• 1 tbspplain flour
• 500 mlchicken stock
• 1 x 225 g packfrozen raw peeled jumbo king prawns, defrosted
• 1/2 tbspcider vinegar
• 1/2 tbspWorcestershire sauce
• 4sweetcorn cobettes
• 2 tspvegetable oil
• 70 gpolenta
• 100 mlmilk
• 25 gunsalted butter
• to servecrusty bread

Instructions

1. 1

   Roast the corn

   Heat the oven or air fryer to 220°C, fan 200°C, gas 7. Toss the sweetcorn with the oil and salt, then roast or air-fry for 20 minutes, until lightly browned all over.

2. 2

   Cook the prawns

   Melt the butter in a pan over a medium heat. Sauté the onion, celery, green pepper and garlic for 3–4 minutes, until soft. Add the okra, cayenne if using, paprika, tomato purée and flour; cook for 1–2 minutes more. Turn the heat to low and gradually pour in 220 ml of the stock, whisking all the while. Cook gently for a few minutes until thickened, then add the prawns and simmer gently for 2 minutes, until cooked through. Season, then stir in the cider vinegar and Worcestershire sauce.

3. 3

   Purée the corn

   When the roasted corn is cool enough to handle, cut the kernels from the cobs. Blend them with a splash of water until almost smooth.

4. 4

   Finish the polenta

   Bring the remaining 280 ml of stock to the boil in a saucepan, then whisk in the polenta. Stir until thickened, then mix in the milk, butter and corn purée. Divide between shallow bowls, spoon over the prawn mixture and finish with black pepper. Serve with crusty bread if you like.

What are prawns with polenta?

This dish brings together two Southern American inspirations: the bold, savoury flavours associated with Cajun gumbo and the pairing of seafood with grits. Here, smooth polenta takes the place of grits, with roasted corn blended in for extra sweetness and texture.

The version works because the prawns cook briefly in a thickened, seasoned sauce while the corn-rich polenta gives it a mellow base. Okra adds another familiar Southern touch.

Nutrition and macros by portion

The nutrition label shows one serving as written: 628 calories, 38g protein, 47g carbs, 30g fat.

The polenta and sweetcorn supply much of the carbohydrate, while butter and vegetable oil contribute fat. Prawns provide most of the protein, with smaller amounts also coming from the milk and polenta. Serve with a generous portion of vegetables alongside if you want to balance the plate.

Build the sauce gently

Aromatic base: soften the onion, celery, green pepper and garlic before adding the okra and seasonings. This gives the sauce a cooked, rounded flavour rather than leaving the vegetables sharp.

Smooth thickening: add the flour with the tomato purée, then whisk in the stock gradually over a low heat. Keep whisking as you pour to help prevent lumps.

Keep the prawns tender

Short simmer: add the prawns only after the sauce has thickened, then cook them gently for the stated 2 minutes. They are ready when cooked through; avoid extending the simmer unnecessarily.

Final seasoning: stir in the cider vinegar and Worcestershire sauce after cooking the prawns. Their sharp, savoury flavours bring lift to the rich sauce.

Get the corn and polenta right

Roasted kernels: brown the cobettes lightly all over, then let them cool enough to handle before cutting off the kernels. A splash of water helps them blend into an almost-smooth purée.

Stirred polenta: whisk it into boiling stock and keep stirring until it thickens. Add the milk, butter and corn purée once it has thickened, mixing until evenly combined.

Serve it while warm

Divide the polenta between shallow bowls so there is a bed for the sauce and prawns. Spoon the prawn mixture over the top and finish with black pepper.

Crusty bread is optional, but useful for scooping up any sauce left in the bowl. Serve soon after assembling so the polenta stays soft and creamy.

Adjust the heat

Cayenne: it is optional, so leave it out for a milder bowl or use it for a more noticeable kick. The smoked paprika still contributes warmth and smoky flavour.

Black pepper: finish with it just before serving, as directed. Taste the sauce after adding the vinegar and Worcestershire sauce, then season to suit.

Recipe notes & tips

• Defrost the prawns before starting so they are ready to add to the sauce.
• Whisk the stock in slowly to help the flour thicken the sauce without lumps.
• Keep the heat low once the stock is added to the prawn mixture.
• Let the cobettes cool enough to handle before slicing off the kernels.
• Stir the polenta as it thickens to keep it evenly mixed.
• Taste the finished sauce before serving and adjust the seasoning.

Variations

• Milder sauce: omit the optional cayenne pepper.
• More smoky flavour: add a little extra smoked paprika to taste.
• Extra vegetables: serve with cooked greens alongside the bowls.
• No bread: leave out the crusty bread and serve the polenta and prawns on their own.
• Smoother corn: blend the kernels for longer until the purée is more uniform.

Common mistakes to avoid

• Adding stock too quickly: pour it in gradually while whisking to reduce the chance of lumps.
• Overcooking the prawns: simmer them gently for 2 minutes, just until cooked through.
• Skipping the corn cooling time: wait until the cobettes are safe to handle before cutting off the kernels.
• Leaving the polenta unstirred: stir as it cooks so it thickens evenly.
• Serving the sauce before seasoning: add the vinegar and Worcestershire sauce, then taste and season.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 2 days. Reheat gently in a pan until piping hot; loosen the polenta with a splash of milk or stock if it has become too thick.

Frequently asked questions