Why prawns deserve a place on your plate

People often ask me how to cook prawns. The secret is not to overcook them. Delicious, versatile and naturally rich in protein, Australian prawns deserve a place on every table. They provide high-quality complete protein to support muscle maintenance, healthy ageing and recovery.

Prawns and naturally low in saturated fat while supplying important nutrients including selenium, iodine, vitamin B12, phosphorus and zinc. Depending on the species, Australian prawns also contribute beneficial omega-3 fatty acids that support heart and brain health.

For those looking to increase protein intake without relying solely on red meat, prawns are a versatile and satisfying option.

From Homer’s rosy-fingered dawn to Australia’s rosy-fingered prawn

With The Odyssey returning to the big screen, Homer’s timeless epic is once again inspiring audiences around the world. Yet it’s one simple phrase that has always captivated me: “the rosy-fingered dawn.”

Repeated throughout the poem, Homer uses this beautiful epithet to describe the arrival of Eos, the Greek goddess of dawn, her rosy fingers stretching across the horizon to announce a new day. More than 2,700 years later, those words remain as vivid as ever.

I’ve recently revisited The Odyssey, and every mention of the rosy-fingered dawn transported me not only to ancient Greece, but to Australia’s magnificent coastline. Freshly caught Australian prawns, with their delicate pink and coral shells glistening in the morning light, seem to echo Homer’s poetic imagery.

Unlike Odysseus’ legendary ten-year voyage home, discovering Australia’s finest prawns is wonderfully straightforward. Whether they’re wild-caught king prawns or sweet tiger prawns, they require very little beyond a hot barbecue, a drizzle of extra virgin olive oil, a squeeze of fresh lemon and good company.

So while The Odyssey tells one of history’s greatest adventures, this recipe celebrates one of Australia’s greatest seafood treasures—the rosy-fingered prawn.

Choosing Australian prawns

Whenever possible, choose sustainably harvested Australian prawns. They are recognised for their exceptional quality, strict food safety standards and world-class fisheries management.

Look for firm flesh, a fresh ocean aroma and shells that are bright and intact. Fresh prawns need very little embellishment—good olive oil, citrus, herbs and a restrained hand are often all that’s required.

Types of Australian prawns

Australia is home to some of the world’s finest prawns, with more than 100 species found in our coastal waters. While many are caught commercially, these are the varieties you’re most likely to find at your local fish market or seafood retailer.

Prawn varieties

How to cook prawns

Prawns cook remarkably quickly, usually in just 2–4 minutes, depending on their size and cooking method. The key is to watch their shape and colour rather than the clock.

• Perfectly cooked: The flesh turns opaque with a blush of pink and curls into a gentle “C” shape. It should be plump, juicy and tender.
• Overcooked: The prawn curls into a tight “O” shape, becoming firm, rubbery and dry.

Approximate cooking times

• Small prawns: 1–2 minutes
• Medium prawns: 2–3 minutes
• Large king prawns: 3–4 minutes

Whether grilling, pan-frying, poaching or barbecuing, the same rule applies: look for the “C”, not the “O”.

Chef’s tips

For the freshest flavour, choose Australian wild-caught or sustainably farmed prawns whenever possible. Australia is recognised globally for its high food safety standards and sustainable fisheries, producing premium seafood that’s ideal for everything from a simple summer barbecue to elegant entertaining.

Remove prawns from the heat as soon as they’re opaque. They will continue to cook slightly from residual heat, so it’s better to undercook them slightly than overcook them.

Why prawns are so nutritious

Australian prawns are more than just delicious—they’re one of nature’s most nutritious seafood choices. Providing around 20–24 g of complete protein per 100 g cooked, they’re an excellent source of lean protein to support muscle maintenance, healthy ageing, wound healing and immune function.

Prawns are also naturally rich in selenium, iodine, vitamin B12 and zinc, nutrients essential for thyroid function, energy production, healthy nerve function, tissue repair and immune health. They also provide modest amounts of heart-healthy omega-3 fatty acids (EPA and DHA) while remaining naturally low in saturated fat.

Despite their cholesterol content, current research shows prawns can be enjoyed as part of a heart-healthy Mediterranean-style eating pattern. For maximum nutritional benefit, choose fresh Australian prawns, cook them simply—grilled, barbecued or gently poached—and serve them with colourful vegetables, extra virgin olive oil and whole grains. This simple combination delivers a delicious meal that’s as nourishing as it is satisfying.

After more than 40 years working as a chef, one lesson has never changed: buy the best Australian prawns you can find, cook them simply and stop just before you think they’re done. That’s the difference between good prawns and unforgettable ones.

BBQ Australian prawns

Recipe by Samantha Gowing

• Total Time16 minutes
• YieldServes 8

There’s nothing quite like Australian prawns sizzling on the barbecue. Sweet, succulent and naturally rich in protein, they’re one of our favourite summer seafoods. The key is to keep the preparation simple and let the quality of the prawns shine.

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Ingredients

Scale 1/2x1x2x3x

2 kg large Australian king prawns or tiger prawns, shell-on

3 tablespoons extra virgin olive oil

2 cloves garlic, finely crushed

1 teaspoon smoked paprika

1 tablespoon finely chopped flat-leaf parsley

1 lemon, finely zested

Freshly cracked black pepper

2 lemons, cut into wedges or halved

Flat-leaf parsley leaves, to serve

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Instructions

1. Preheat the barbecue to medium-high heat.
2. Combine the olive oil, garlic, smoked paprika, lemon zest and parsley in a large bowl.
3. Add the prawns and gently toss to coat. Leave to marinate for no longer than 10 minutes.
4. Place the prawns onto the hot barbecue. Cook for 2–3 minutes on one side until the shells turn bright pink. Add the lemon to the BBQ, then turn the prawns and cook for a further 1–2 minutes, until just cooked through. Avoid overcooking, as the flesh quickly becomes firm and dry. Add lemon to the BBQ and sear for a few minutes.
5. Transfer to a serving platter, squeeze over seared lemon juice and scatter with extra parsley.
6. Serve immediately with a crisp salad, grilled vegetables or wholegrain sourdough.

Notes

For the sweetest flavour, cook prawns in their shells. The shell protects the delicate flesh from drying out while adding extra flavour during cooking.

Once cooked, serve immediately. Prawns are at their absolute best straight from the barbecue.

Fresh prawns are highly perishable and should be cooked within 24 hours of purchase.

Cooked prawns will keep refrigerated for up to two days in an airtight container.

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• Prep Time: 10 minutes
• Cook Time: 6 minutes
• Category: Seafood
• Method: BBQ
• Cuisine: Modern Australian