This fresh and vibrant Prawn Mango Avocado Salad is a perfect dish for any time of the year, especially when you’re craving a healthy yet flavorful meal. With juicy mangoes, creamy avocados, and tender prawns, tossed in a tangy lemon-lime vinaigrette, this salad is a refreshing choice for a light lunch or a side dish. It’s quick to make and full of nutrition, combining a tropical flavor profile with a simple, easy-to-follow recipe.

Full Recipe:

Ingredients

For the Salad:

• 24 raw prawns or large shrimp (fresh or thawed)

• 2 medium mangos (thinly sliced or cubed)

• 2 medium avocados (thinly sliced or cubed)

• 3 tablespoons cilantro leaves (finely chopped)

For the Lemon-Lime Vinaigrette:

• 1 tablespoon lime zest

• ½ teaspoon dried chili pepper flakes

• ½ teaspoon black pepper (freshly ground)

• 2 tablespoons lemon juice

• 1 teaspoon honey (or more, to taste)

• 3 tablespoons extra-virgin olive oil

Directions

1. Prepare the Lemon Lime Vinaigrette: In a bowl, whisk together lime zest, chili pepper flakes, black pepper, lemon juice, honey, and olive oil. Set aside.

2. Prepare the Salad Ingredients: Arrange the thinly sliced or cubed mango and avocado on serving plates or one large platter.

3. Cook the Prawns: Boil water in a medium saucepan, add shelled prawns or shrimp, and cook for 2-3 minutes or until they are no longer translucent. Remove them promptly to avoid overcooking and rinse under cool running water.

4. Assemble the Salad: Place the prawns on top of the mango and avocado cubes. Drizzle the prepared lemon-lime vinaigrette over the salad and garnish with freshly chopped cilantro.

Nutritional Value (per serving)

• Calories: 347 kcal

• Carbohydrates: 23g

• Protein: 10g

• Fat: 26g

  • Saturated Fat: 3g

• Cholesterol: 90mg

• Sodium: 288mg

• Potassium: 654mg

• Fiber: 8g

• Sugar: 13g

• Vitamin A: 1060 IU

• Vitamin C: 45.8mg

• Calcium: 73mg

• Iron: 1.5mg

This salad offers a balance of healthy fats from the avocado, protein from the prawns, and natural sweetness from the mangoes. It’s also rich in essential vitamins like Vitamin A and C, making it a nutrient-packed dish.

The Perfect Fusion of Tropical Flavors

This salad is the epitome of a tropical flavor profile, combining the juicy sweetness of mangoes with the rich, buttery texture of avocado. Mangoes are a natural source of sweetness, and their vibrant orange hue adds a touch of color to the salad, making it as visually appealing as it is tasty. The delicate balance of flavors in mangoes—tropical, sweet, and slightly tart—complements the creamy and mild flavor of avocado, which is known for its smooth, buttery consistency.

Avocados not only bring a silky texture to the dish but also contribute healthy fats, which are essential for supporting heart health, maintaining stable blood sugar levels, and promoting overall well-being. They are packed with monounsaturated fats, which have been shown to reduce inflammation and improve cholesterol levels, making this salad not only delicious but also beneficial to your health.

The prawns, being the star of the dish, bring a tender and slightly sweet seafood flavor that pairs beautifully with both the mango and avocado. Prawns are an excellent source of protein, offering the necessary building blocks for muscle repair and overall body function. They also provide important vitamins and minerals, including Vitamin B12, iodine, and selenium, contributing to your overall nutritional needs.

The Zesty Lemon-Lime Vinaigrette: A Perfect Match

The addition of the lemon-lime vinaigrette ties everything together in this salad, providing a zesty and tangy contrast to the creamy avocado and sweet mango. The vinaigrette is simple yet full of flavor, and it elevates the salad with its combination of lime zest, lemon juice, honey, and chili flakes.

Lime zest is an excellent ingredient for enhancing the citrus flavor of the vinaigrette, offering a burst of freshness without being overly tangy. It adds a fragrant, citrusy note that complements the natural sweetness of the mango and balances the richness of the avocado. The lemon juice not only brings acidity but also deepens the flavors of the other ingredients, adding brightness to the overall dish.

A touch of honey is added to the vinaigrette, providing a hint of sweetness that ties the tangy elements together. The balance of sweet and tart creates a vinaigrette that’s the perfect complement to the fresh ingredients in the salad.

To give the vinaigrette a little kick, dried chili flakes are included, adding a subtle heat that contrasts nicely with the sweetness of the mango and the creaminess of the avocado. This slight spiciness provides an unexpected yet delightful twist, making each bite of the salad even more exciting.

The Health Benefits of a Well-Balanced Salad

The Prawn Mango Avocado Salad is not only delicious but also incredibly nutritious. It’s packed with a variety of essential vitamins, minerals, and macronutrients that contribute to overall health. One of the most notable features of this salad is the healthy fats from the avocado, which are crucial for maintaining heart health and supporting cellular functions. These fats are also great for boosting your skin’s health, keeping it hydrated and glowing.

Prawns, on the other hand, offer high-quality protein, which is essential for building and repairing tissues in the body. The protein in prawns is also easy to digest, making it a great option for anyone looking to increase their protein intake without consuming heavy meats. Additionally, prawns are rich in essential minerals like iodine, which is important for thyroid health, and selenium, which acts as a powerful antioxidant to protect the body from oxidative stress.

The inclusion of mangoes further adds to the nutritional value of the salad. Mangoes are rich in Vitamin C, which plays a vital role in boosting the immune system, promoting skin health, and enhancing collagen production. They also contain beta-carotene, which the body converts into Vitamin A, promoting healthy vision and skin.

Avocados provide a healthy dose of fiber, which aids in digestion and supports overall gut health. The salad is also rich in potassium, which helps regulate fluid balance in the body, supports proper muscle function, and can even reduce blood pressure. The combination of these ingredients makes this salad a well-rounded option for anyone looking to enjoy a nutrient-dense meal that doesn’t compromise on taste.

A Versatile Salad for Any Occasion

One of the best aspects of the Prawn Mango Avocado Salad is its versatility. It can be enjoyed as a light lunch, a refreshing side dish at a barbecue, or as an elegant starter to a dinner party. The freshness of the ingredients makes it suitable for warm-weather months, while the satisfying nature of the dish allows it to be enjoyed year-round.

This salad is also easily customizable to suit different preferences and dietary needs. If you’re looking for a vegetarian option, you can simply omit the prawns and replace them with grilled tofu or chickpeas for a plant-based protein. For those who prefer an extra crunch, you could add some toasted nuts or seeds, such as almonds or sunflower seeds, to the salad. The lemon-lime vinaigrette can be adjusted to suit your personal taste as well, with the option to make it sweeter by adding more honey or making it spicier with a bit more chili.

Additionally, the Prawn Mango Avocado Salad is a great option for meal prepping. You can prepare the individual ingredients in advance and assemble the salad just before serving to ensure freshness. The vinaigrette can also be made ahead of time and stored in the refrigerator for convenience.

Conclusion

The Prawn Mango Avocado Salad is a beautiful fusion of tropical flavors and textures that are both satisfying and nutritious. The combination of mango, avocado, and prawns, paired with the zesty lemon-lime vinaigrette, creates a dish that is as delicious as it is refreshing. This salad is a perfect choice for anyone seeking a healthy yet flavorful meal that can be enjoyed on any occasion.

Rich in healthy fats, protein, and essential vitamins, this salad offers a balanced meal that supports overall health while tantalizing your taste buds. Whether you’re serving it at a casual lunch or an elegant dinner, the Prawn Mango Avocado Salad is sure to impress. With its vibrant colors, refreshing flavors, and nutrient-packed ingredients, this salad is a wonderful addition to any menu.