Crab, Mango, and Avocado Salad with Citrus Dressing

Gluten Free
Dairy Free
Very Healthy
Health score
74%
Crab, Mango, and Avocado Salad with Citrus Dressing
25 min.
4
367kcal

Suggestions


Experience the vibrant flavors of the ocean and tropics with our Crab, Mango, and Avocado Salad with Citrus Dressing! This delightful dish is a celebration of fresh ingredients, perfectly blending the sweetness of ripe mangoes and the richness of creamy avocado with the succulent taste of lump crabmeat. Whether you’re looking for a refreshing side dish, a hearty lunch, or a stunning main course, this salad caters to all occasions.

Not only is it gluten and dairy-free, making it a healthy option for various dietary needs, but it also boasts a remarkable health score of 74. Each serving is packed with essential nutrients, providing a balanced mix of protein, healthy fats, and carbohydrates. With just 367 calories per serving, it's a guilt-free pleasure you can enjoy anytime.

This salad is incredibly quick and easy to prepare, ready in just 25 minutes! The citrus dressing, made with honey, lime juice, and orange juice, infuses the dish with zesty brightness, elevating the natural flavors of the seafood and fruits. Ideal for warm-weather gatherings or simply a nourishing meal at home, this Crab, Mango, and Avocado Salad is not only a feast for the palate but also a feast for the eyes, beautifully presented in lettuce bowls. Dive into this deliciously healthy creation and savor the taste of summer all year round!

Ingredients

  • large avocado pitted peeled halved sliced
  • 12 large boston lettuce leaves 
  • tablespoon honey 
  • tablespoon juice of lime fresh
  • pound lump crab meat fresh picked over separated
  • 15 ounce mangos pitted peeled sliced
  • tablespoons olive oil 
  • tablespoons orange juice 
  • teaspoon orange zest grated
  • 0.5  onion paper-thin red sliced

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 4 ingredients in small bowl; whisk in oil. Season dressing with salt and pepper.
  2. Mix in onion; let marinate 15 minutes.
  3. Combine crabmeat, mango, and avocado in large bowl. Gently mix in dressing. Overlap ends of 3 lettuce leaves in center of each plate, forming bowl. Mound salad in lettuce bowls and serve.

Nutrition Facts

Calories367kcal
Protein24.71%
Fat45.21%
Carbs30.08%

Properties

Glycemic Index
55.76
Glycemic Load
10.96
Inflammation Score
-10
Nutrition Score
32.469130308732%

Flavonoids

Cyanidin
0.27mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.83mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.1mg
Hesperetin
1.86mg
Naringenin
0.29mg
Apigenin
0.02mg
Luteolin
0.04mg
Isorhamnetin
0.69mg
Kaempferol
0.15mg
Myricetin
0.07mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:366.73kcal
18.34%
Fat:19.11g
29.4%
Saturated Fat:2.74g
17.13%
Carbohydrates:28.61g
9.54%
Net Carbohydrates:22.71g
8.26%
Sugar:21.35g
23.72%
Cholesterol:47.63mg
15.88%
Sodium:956.03mg
41.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.5g
47.01%
Vitamin B12:10.21µg
170.1%
Vitamin C:62.55mg
75.82%
Vitamin K:67.46µg
64.25%
Copper:1.28mg
64.03%
Selenium:42.52µg
60.74%
Vitamin A:2771.01IU
55.42%
Zinc:7.3mg
48.67%
Folate:176.23µg
44.06%
Phosphorus:311.2mg
31.12%
Vitamin B6:0.49mg
24.39%
Vitamin E:3.61mg
24.05%
Fiber:5.9g
23.6%
Potassium:814.6mg
23.27%
Magnesium:89.91mg
22.48%
Vitamin B3:3.08mg
15.38%
Vitamin B5:1.42mg
14.24%
Manganese:0.28mg
14.15%
Vitamin B2:0.19mg
11.35%
Vitamin B1:0.16mg
10.48%
Iron:1.82mg
10.09%
Calcium:91.95mg
9.2%
Source:Epicurious