Spicy Cajun Prawn Mango Bowls with Peanut Ginger Sauce

Gluten-Free, Dairy-Free, High-Protein, Blood Sugar–Friendly, Summer-Inspired

These bowls are a flavour-packed mix of sweet, spicy, and fresh. Juicy Cajun-spiced prawns pair perfectly with sweet mango, crisp cucumber, and crunchy greens, all brought together with a creamy, tangy peanut ginger sauce. It’s light but satisfying, with a mix of textures that keep every bite exciting. What I love most is how balanced and nourishing this meal is. The prawns provide lean, high-quality protein to support muscle repair and stable blood sugar, while the peanut sauce adds healthy fats for satiety and hormone support. The mango, greens, and herbs bring fibre, hydration, and antioxidants that are amazing for gut health and digestion. With a vibrant balance of protein, healthy fats, and fibre, this bowl leaves you feeling energized and satisfied without feeling heavy.

Ingredients

Serves 3

For the Cajun Prawns

1 lb (450 g) wild-caught prawns, peeled and deveined
1 tbsp olive oil
1 tbsp homemade Cajun seasoning
For the Homemade Cajun Seasoning (makes ~3 tbsp)

1 tbsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
1 tsp dried thyme
½ tsp cayenne pepper (adjust for spice level)
½ tsp black pepper
½ tsp fine sea salt
For the Steamed Broccoli

2 cups broccoli florets
For the Mango Salad Slaw

3 cups fresh organic lettuce, chopped
½ cucumber, thinly sliced
¼ red onion, thinly sliced
½ mango, diced
1 green onion, thinly sliced
1 tbsp fresh cilantro, chopped
2 tbsp pickled ginger, chopped
Juice of ½ lime
½ jalapeño, thinly sliced
For the Peanut Ginger Sauce

½ cup creamy natural peanut butter
2 tbsp fresh lime juice
2 tbsp rice vinegar
1 tbsp sriracha 

1 tbsp tamari or coconut aminos
1 tbsp toasted sesame oil
2 tsp maple syrup or honey
1 tsp grated fresh ginger
4–6 tbsp water, as needed

Method

Preheat the air fryer to 400°F (200°C). Toss the prawns with olive oil and Cajun seasoning, then air fry for 10–12 minutes, shaking halfway through, until golden and cooked through.
Steam the broccoli in a steaming pot for 5 minutes and 30 seconds, until tender but still vibrant.
In a large bowl, toss together lettuce, cucumber, red onion, mango, green onion, cilantro, pickled ginger, lime juice, and jalapeño.
In a small bowl, whisk together all peanut ginger sauce ingredients, adding water 1 tablespoon at a time until smooth and pourable.
Assemble bowls by layering the mango salad slaw, steamed broccoli, and Cajun prawns. Drizzle with peanut ginger sauce and garnish with extra cilantro or lime wedges.

Recipe by Taylor Robinson – Holistic Health & Wellness Nurse | Nutrition Specialist