Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein per serving
Prawn and sweetcorn polenta bowls
Soft polenta topped with prawns, sweetcorn and parsley.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 80 g of polenta to 450 ml of liquid gives a spoonable result
- Photograph the finished bowls
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 355 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans, milk. Check the labels on packaged ingredients:
- polenta. Maize is not a gluten cereal, but some polenta is milled alongside wheat; check the packet if you avoid gluten.
Cooking steps
Bring the water and milk to the boil in a saucepan. Pour in the polenta in a thin stream, whisking, then cook over low heat for 5 to 8 minutes, stirring, until thick but still loose enough to spoon.
Meanwhile, warm the oil in a frying pan over medium-high heat and cook the sweetcorn for 3 minutes, until it starts to colour.
Add the prawns and paprika and cook for 3 to 4 minutes, turning, until the prawns are opaque and firm right through.
Cooked when: opaque and firm right through, with no glassy flesh left.
Spoon the polenta into two shallow bowls, top with the prawns and sweetcorn and scatter the parsley over.
The useful detail
Keep the polenta loose enough to spoon easily. It firms as it cools in the bowl, so what looks slightly too soft in the pan is right at the table.
Make it work for you
One serving is Half the polenta with half the prawns. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cooked prawns
Add them at the very end, only to heat through.
Per serving: about 20 kcal more, about 5 g more protein, about the same fat.
Frozen sweetcorn
Thaw and drain it first, or it waters the pan. Nutrition is not recalculated.
Smoked paprika instead of mild
Smokier and darker. The figures use the same record either way.
Per serving: about the same energy, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A soft maize base with lean shellfish on top, and naturally free of wheat if the polenta is milled apart from it.
| Energy | 355 kcal |
|---|---|
| Protein | 31 g |
| Fat | 8 g |
| of which saturates | 2 g |
| Carbohydrate | 42 g |
| of which sugars | not calculated |
| Fibre | 3 g |
| Sodium | 280 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| water | 350 g | No energy | 0 kcal | 0.0 g |
| milk | 105 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 52 kcal | 3.4 g |
| polenta | 80 g | FDC 168867Cornmeal, degermed, enriched, yellowCalculated with FoodData Central's degermed yellow cornmeal record; polenta is the same ground maize. | 296 kcal | 5.7 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| sweetcorn | 100 g | FDC 169214Corn, sweet, yellow, canned, whole kernel, drained solids | 67 kcal | 2.3 g |
| raw prawns | 250 g | FDC 175179Crustaceans, shrimp, raw | 213 kcal | 50.3 g |
| paprika | 1 g | FDC 171329Spices, paprika | 3 kcal | 0.2 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 713 kcal | 61.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Polenta sets solid once cold; loosen it with water or milk over low heat.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Cod en papillote with fennel
Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving