Green mango salad with prawns

Gluten Free
Dairy Free
Health score
47%
Green mango salad with prawns
25 min.
6
248kcal

Suggestions


Are you ready to tantalize your taste buds with a burst of fresh flavors? Our Green Mango Salad with Prawns is the perfect dish to bring a delightful zing to your lunch or dinner table. Whether you're looking for a light side dish or a satisfying main course, this recipe hits all the right notes. With its vibrant mix of crunchy green mangoes or tart Granny Smith apples, succulent prawns, and an enticing dressing of lime juice and fish sauce, this salad is not only a feast for the senses but also a triumph for your health!

This dish is remarkably versatile; it's gluten-free and dairy-free, making it suitable for various dietary preferences. Imagine the crunch of roasted salted peanuts intertwined with the freshness of mint and the gentle warmth from a hint of red chili – it’s a flavor experience you won’t want to miss. Plus, the quick preparation time of just 25 minutes means you can easily whip it up for a casual lunch or an impressively elegant dinner with friends and family.

So go ahead and treat yourself to this colorful, nutritious salad that's packed with protein and maintains a perfect balance of healthy fats and carbohydrates. Elevate your meal prep with our Green Mango Salad with Prawns and revel in the vibrant flavors of a dish that celebrates freshness, health, and deliciousness!

Ingredients

  • tbsp juice of lime 
  • small to 5 chilies red seeded finely chopped
  • tbsp fish sauce 
  • tbsp g muscovado sugar light
  •  shallots finely sliced
  • 85 roasted peanuts salted finely chopped
  •  apples i use 2 granny smith apples green
  • tbsp mint leaves chopped
  • tbsp unrefined sunflower oil 
  • 200 shrimp raw with tail on (or, if you use ready peeled prawns, you need 175g 6oz) peeled
  •  little gem lettuces 
  •  spring onion shredded

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Mix together the lime juice, chilli, fish sauce and sugar in a large bowl.
  2. Add the shallots and three quarters of the peanuts and mix well. Cover and set aside for up to 4 hours.
  3. Peel and coarsely grate the mango or apple, and stir into the mixture along with the mint.
  4. Heat the oil in a frying pan or wok, add the prawns and stir fry quickly until evenly pink about 2 minutes.
  5. Scatter the lettuce leaves on a serving plate and spoon the salad mixture in the centre. Surround with the prawns and scatter over the remaining peanuts and spring onions.

Nutrition Facts

Calories248kcal
Protein23.69%
Fat33.74%
Carbs42.57%

Properties

Glycemic Index
28.5
Glycemic Load
5.75
Inflammation Score
-9
Nutrition Score
24.479130380827%

Flavonoids

Cyanidin
0.95mg
Peonidin
0.01mg
Catechin
0.79mg
Epigallocatechin
0.16mg
Epicatechin
4.57mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.12mg
Eriodictyol
0.27mg
Hesperetin
0.5mg
Naringenin
0.02mg
Apigenin
0.03mg
Luteolin
0.14mg
Kaempferol
0.14mg
Quercetin
2.89mg

Nutrients percent of daily need

Calories:247.56kcal
12.38%
Fat:10.3g
15.84%
Saturated Fat:1.53g
9.54%
Carbohydrates:29.23g
9.74%
Net Carbohydrates:21.68g
7.88%
Sugar:18.34g
20.37%
Cholesterol:53.67mg
17.89%
Sodium:583.81mg
25.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.27g
32.54%
Vitamin C:81.22mg
98.45%
Manganese:1.11mg
55.31%
Vitamin B6:1mg
49.76%
Potassium:1358.1mg
38.8%
Folate:141.92µg
35.48%
Vitamin B2:0.58mg
34.23%
Fiber:7.55g
30.2%
Magnesium:119.36mg
29.84%
Phosphorus:290.14mg
29.01%
Copper:0.46mg
23.2%
Vitamin B3:4.31mg
21.53%
Vitamin K:22.25µg
21.19%
Vitamin A:925.75IU
18.51%
Vitamin B1:0.25mg
16.93%
Zinc:1.96mg
13.05%
Iron:2.27mg
12.61%
Calcium:110.58mg
11.06%
Vitamin E:1.61mg
10.74%
Vitamin B5:0.89mg
8.92%
Selenium:2.6µg
3.72%