FitBotStreaks & discipline
← Back
Cajun Prawn, Potato & Corn Traybake

Cajun Prawn, Potato & Corn Traybake

Prawns, baby potatoes and corn on the cob roasted on a single tray, coated in a garlicky Cajun butter with just the right amount of kick.

🍽️ Main dish🟢 Easy⏱ 50 min
Calories470 kcal
Protein32 g
Carbs49 g
Fat16 g

💡 Use this recipe to fuel your /sport workouts with FitBot.

📝 Ingredients

  • 800 g baby potatoes
  • 2 vacuum-packed cooked corn cobs (about 200 g each)
  • 600 g raw peeled prawns
  • 50 g unsalted butter + 1 tbsp olive oil
  • 4 garlic cloves
  • 2 tsp smoked paprika + ½ tsp cayenne pepper
  • 1 tsp dried thyme + 1 tsp dried oregano
  • 1 lemon (½ for the butter, ½ in wedges to serve)
  • 10 g fresh parsley
  • Salt, black pepper

🍴 Utensils

  • Large oven tray (roasting tin)
  • Small saucepan
  • Mixing bowl
  • Large knife
  • Chopping board
  • Colander

📖 Steps

  1. Preheat the oven to 220 °C (200 °C fan). If the prawns are frozen, thaw them for 10 minutes in a colander under a trickle of cold water. Pat them thoroughly dry with kitchen paper: if wet, they steam and turn rubbery.
  2. Wash the potatoes and halve the larger ones so they're all roughly the size of a walnut. Spread them out on the large baking tray, drizzle with the oil, season with salt, toss with your hands and roast for 20 minutes.
  3. Meanwhile, make the Cajun butter: melt the butter over a low heat in a small saucepan with the chopped garlic for 1 minute, without letting it colour. Off the heat, add the smoked paprika, cayenne pepper, thyme, oregano, the juice of half the lemon, ½ tsp salt and some pepper.
  4. Cut each corn cob into 4 pieces of about 4 cm: lay the cob flat on the board, place the blade of the large knife on top and press down sharply with the palm of your other hand on the back of the blade, keeping your fingers well out of the way.
  5. Take out the tray, tuck the corn pieces between the potatoes, pour half the Cajun butter over everything and toss to coat well. Return to the oven for 10 minutes, until the potatoes are golden and tender when pierced with the tip of a knife.
  6. In a mixing bowl, coat the prawns in the rest of the Cajun butter (warm it for a few seconds if it has set). Take out the tray, spread the prawns over it in a single layer and roast for 6 to 8 minutes, until pink, opaque and curled into a C. Any longer and they turn tough.
  7. Scatter over chopped parsley, cut the remaining lemon half into wedges and serve immediately, with the tray in the middle of the table, squeezing the lemon over the prawns as you eat.
💡 FitBot tip: For children or sensitive palates, use just a pinch of cayenne and serve hot sauce on the side. You can replace the prawns with diced chicken breast: add it at the same time as the corn and it will cook in about 18 minutes in total.