Creamy Polenta with King Prawns & Fresh Chimichurri

A comforting, Mediterranean-inspired meal combining silky polenta, succulent king prawns and a vibrant herb-filled chimichurri. It provides a nourishing balance of carbohydrates, protein, healthy fats and micronutrients that can fit beautifully into a fertility-supportive diet.

Ingredients

For the creamy polenta:

• 100 g instant or fine-ground polenta — choose certified gluten-free if coeliac disease is a concern

• 400 ml water or low-sodium vegetable/chicken stock

• 100 ml milk, or unsweetened dairy-free alternative

• 25 g Parmesan, finely grated

• 1 tbsp extra-virgin olive oil

• Sea salt and freshly ground black pepper
  

For the king prawns:

• 250–300 g raw king prawns, peeled and deveined

• 1 tbsp extra-virgin olive oil

• 2 garlic cloves, finely sliced or minced

• Zest of ½ lemon

• Juice of ½ lemon

• Pinch of chilli flakes, optional

• Black pepper

• Small handful of fresh parsley
  

For the chimichurri:

• Large handful of fresh parsley, finely chopped

• Small handful of fresh coriander, finely chopped

• 1 small garlic clove, finely minced

• 1 tbsp red-wine vinegar

• 3 tbsp extra-virgin olive oil

• ½ tsp dried oregano

• Pinch of chilli flakes

• Squeeze of lemon

• Sea salt and black pepper
  

Method

1. Make the chimichurri. Combine the parsley, coriander, garlic, red-wine vinegar, oregano and chilli flakes. Stir through the olive oil and lemon juice, then season with salt and pepper. Leave it to sit while you prepare the rest of the dish so the flavours can develop.

2. Cook the polenta. Bring the water or stock to a gentle simmer. Slowly whisk in the polenta, then reduce the heat. Cook according to the packet instructions, stirring regularly until smooth and creamy.

Stir in the milk, Parmesan and olive oil. Season to taste. If the polenta becomes too thick, add a splash more warm water or milk until it reaches a silky, spoonable consistency.

3. Cook the prawns. Heat the olive oil in a frying pan over medium-high heat. Add the garlic and cook for around 30 seconds, taking care not to burn it.

Add the prawns, lemon zest, chilli flakes and black pepper. Cook until the prawns are opaque and cooked through, turning once. Finish with the lemon juice and fresh parsley.

4. Assemble. Spoon the creamy polenta into two bowls. Top with the king prawns and generously drizzle over the fresh chimichurri. Finish with an extra squeeze of lemon and a little extra-virgin olive oil. Serve with additional vegetables (whatever you have in the fridge) for extra fiber and nutrients.

Why this can be a lovely choice for thyroid health

Polenta is naturally gluten-free. Made from ground corn, it contains no wheat, rye or barley. This makes it a useful alternative to pasta, couscous or wheat-based grains for people following a gluten-free diet. If you have coeliac disease, however, look for certified gluten-free polenta and check packaging for cross-contamination.

For individuals with hashimoto's or another autoimmune condition, gluten may cause irritation in the gut lining that causes inflammation and contribute to immune flare-ups. However, please discuss this with your healthcare provider for indivudal recommendations.

The prawns also provide selenium, a mineral involved in thyroid function as well as reproduction and DNA production. Seafood is one of the dietary sources of selenium.

Prawns and fertility nutrition

King prawns are a particularly useful protein source because they provide high-quality protein while being relatively low in saturated fat. Seafood also contributes nutrients important during the preconception and pregnancy period, including selenium, iodine, vitamin B12 and other micronutrients. Selenium is particularly interesting because it has roles in both thyroid function and reproduction.

The combination of prawns with extra-virgin olive oil, herbs, lemon and polenta also creates a meal with a good nutritional balance:

• Protein: prawns support normal tissue maintenance and provide amino acids.

• Selenium: supports thyroid function and reproduction.

• Iodine: seafood can contribute iodine, which is needed for thyroid hormone production.

• Vitamin B12: prawns contribute B12, important for normal blood and neurological function.

• Carbohydrates: Polenta provides an easily digested source of carbohydrate, useful for energy.

• Healthy fats: extra-virgin olive oil supplies predominantly monounsaturated fat and makes the meal more satisfying.

• Herbs and lemon: add flavour and plant compounds without relying on heavily processed sauces.