Honeyed Prawns & Polenta

Gluten Free
Health score
9%
Honeyed Prawns & Polenta
45 min.
4
454kcal

Suggestions


Welcome to a delightful culinary journey with our Honeyed Prawns & Polenta recipe, a perfect blend of flavors that is sure to excite your taste buds! This gluten-free dish is ideal for any mealtime, whether it's a cozy lunch, an elegant dinner, or a special occasion. With just 45 minutes of preparation, you can whip up a healthy and satisfying meal that serves four, making it perfect for family gatherings or sharing with friends.

The star of this dish is undoubtedly the prawns, marinated in a delectable mix of honey, lemon, and hot sauce, giving them a tantalizing sweetness with just the right amount of kick. Paired beautifully with creamy polenta, enriched with corn and herbs, this dish brings comfort and mouthwatering flavors together in every bite.

Topped with crumbled feta cheese, fresh parsley, and capers, each serving becomes a feast for both the eyes and the palate. The combination of textures and tastes will leave everyone requesting seconds! So, gather your ingredients and let’s bring a touch of gourmet dining to your home with this unforgettable Honeyed Prawns & Polenta recipe. Your table is about to be filled with joy and deliciousness!

Ingredients

  • servings pepper black
  • tablespoon butter 
  • tablespoons capers 
  • 0.3 cup currants 
  • 0.3 cup feta cheese crumbled
  • 10 ounces ears corn fresh
  • tablespoons parsley fresh finely chopped
  • teaspoon thyme dried fresh
  • 0.5 teaspoon garlic powder 
  • tablespoon honey 
  • teaspoon hot sauce 
  • tablespoon juice of lemon 
  • tablespoon olive oil extra virgin extra-virgin
  • cup polenta 
  • pound shrimp deveined peeled
  • servings sea salt 
  • tablespoons tomato paste 

Equipment

  • bowl
  • baking sheet
  • oven
  • pot
  • baking pan
  • spatula

Directions

  1. Preheat the oven to 400°F (204°C). Butter an 8 x 10-inch (20.3 x 25.4 cm) baking dish. Oil a rimmed baking sheet with olive oil. Set the pans aside.
  2. Combine the tomato paste, honey, lemon juice, olive oil, hot sauce, garlic powder, and a pinch or two of salt in a medium bowl. Toss the prawns with the marinade. Set the bowl aside, giving it a stir every few minutes.
  3. For the polenta: Bring 3 cups cold water to a boil in a medium stainless-steel pot.
  4. Add the polenta. Cook seven minutes, stirring often.
  5. Remove the pot from the heat, cover, and let sit for 10 minutes.
  6. In a large bowl, mix the corn (completely thawed if frozen), currants, honey, butter, and thyme. Stir in the polenta, and season with salt and pepper to taste.
  7. Add polenta mixture to the buttered baking dish.
  8. Spread evenly with a spatula, and place in the oven to bake for 35 minutes.
  9. Spread the prawn mixture evenly onto the oiled baking sheet. After the polenta has baked for 25 minutes, add the prawns to the oven, alongside the polenta.
  10. Place both pans on same rack if possible; otherwise, place the baking sheet on the lower rack.
  11. Bake the prawns for five minutes.
  12. Remove the baking sheet from the oven, and flip all of the prawns over. Return to the oven and bake an additional five minutes, until the polenta is slightly browned and the prawns are pink and firm.
  13. Remove the prawns and the polenta from the oven. To serve, scoop individual servings of the polenta onto plates.
  14. Lay a few prawns over each serving, then top with crumbled feta, fresh parsley, and capers.
  15. Drizzle with a few lashings of hot sauce, if desired.
  16. Reprinted with permission from Homemade Living: Keeping Bees with Ashley English: All You Need to Know to Tend Hives, Harvest Honey & More. Text © 2011 by Ashley English. Published by Lark Crafts, a division of Sterling Publishing Co., Inc.

Nutrition Facts

Calories454kcal
Protein26.93%
Fat21.45%
Carbs51.62%

Properties

Glycemic Index
67.07
Glycemic Load
5.13
Inflammation Score
-7
Nutrition Score
16.141739102809%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
4.31mg
Luteolin
0.03mg
Kaempferol
5.28mg
Myricetin
0.3mg
Quercetin
6.92mg

Nutrients percent of daily need

Calories:453.91kcal
22.7%
Fat:11.22g
17.26%
Saturated Fat:4.4g
27.49%
Carbohydrates:60.76g
20.25%
Net Carbohydrates:57.28g
20.83%
Sugar:16.71g
18.57%
Cholesterol:201.22mg
67.07%
Sodium:774.05mg
33.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.7g
63.39%
Vitamin K:43.29µg
41.23%
Phosphorus:404.32mg
40.43%
Copper:0.63mg
31.35%
Potassium:814.57mg
23.27%
Magnesium:92.76mg
23.19%
Zinc:2.58mg
17.22%
Vitamin C:13.93mg
16.89%
Manganese:0.34mg
16.86%
Calcium:161.53mg
16.15%
Vitamin A:794.28IU
15.89%
Iron:2.67mg
14.81%
Selenium:10.21µg
14.58%
Vitamin B1:0.21mg
14.11%
Fiber:3.48g
13.9%
Vitamin B3:2.58mg
12.88%
Vitamin B6:0.25mg
12.69%
Vitamin B2:0.21mg
12.44%
Folate:44.43µg
11.11%
Vitamin E:1.43mg
9.56%
Vitamin B5:0.88mg
8.75%
Vitamin B12:0.22µg
3.62%
Source:Epicurious