Prawns
Prawns are a versatile and flavourful ingredient that excel when cooked over high heat, making them ideal for BBQ and fire-cooking. Their natural sweetness and delicate texture hold up well to quick grilling, which seals in their juices and imparts a subtle smoky char. When cooked correctly, prawns become tender and succulent without turning rubbery or tough. They absorb marinades and seasonings beautifully, allowing for a wide range of flavour profiles from simple sea salt and lemon to bold spice blends. When grilling prawns, it is important to keep an eye on cooking times as they cook very quickly. Overcooking can lead to a dry, chewy texture that detracts from their natural appeal. For best results, grill prawns until they turn opaque and develop a slight char, usually just a few minutes per side. Using skewers or a grill basket can help manage smaller prawns and prevent them from falling through the grates. When buying prawns, look for fresh, firm shells with a mild sea aroma. Avoid any with a strong fishy smell or slimy texture. Frozen prawns can be a good alternative if fresh are not available, but ensure they are properly thawed before cooking. Store fresh prawns in the coldest part of the fridge and use within 24 hours for optimal freshness. For longer storage, keep them frozen and defrost slowly in the fridge to maintain their texture.
Preparation
Devein large prawns: run a knife along the back and pull out the dark intestinal tract. Butterfly for faster cooking. Leave shells on when grilling — they protect the flesh and add flavour.
Cooking
Very high direct heat: 1–2 minutes per side until pink and tightly curled. Skewer through two points to prevent spinning. The moment they curl into a C-shape they're done. Overcooking is the enemy.
Health Notes
Prawns are an excellent source of high-quality protein while being low in fat and calories, making them a lean choice for those seeking nutritious meals. They provide important nutrients such as vitamin B12, iodine, and selenium, which support various bodily functions including metabolism and thyroid health. Unlike many oily fish, prawns contain minimal omega-3 fats but still contribute to a balanced diet when eaten alongside other seafood. Including prawns as part of a varied diet can help ensure a good mix of nutrients from different sources. Their quick cooking time and versatility also make them a convenient option for healthy, home-cooked meals. As with all seafood, sourcing sustainably caught or farmed prawns is advisable to support environmental responsibility.
