Prawn and Mango Salad

Prawn and Mango Salad

Prawn and Mango Salad

Serves:4

Ingredients

  • 500 g cooked prawns, peeled and chopped into bite-sized pieces
  • 1 mango, diced
  • 2 avocados, diced
  • 1 cucumber, diced
  • Fresh coriander, chopped

Dressing

  • Juice of 1 lemon
  • 1½ tbsp olive oil
  • Salt to taste

Method

  1. In a large mixing bowl, combine the prawns, mango, avocado, cucumber, and chopped coriander.
  2. Drizzle with the lemon juice, olive oil and  season with salt.
  3. Toss gently until evenly combined.
  4. Serve immediately.

 

Meal prep tips

Best for meal prep: Yes, but ideally prepare the components separately.

Fridge: Store in an airtight container at ≤5°C and use within 1–2 days for best quality. Cooked prawns are particularly perishable, so I would not recommend preparing this salad several days ahead.

Best meal-prep method:

Cook/chop the prawns and refrigerate separately.

Dice the cucumber and mango and store separately.

Add the avocado shortly before eating to minimise browning.

Keep the lemon and olive-oil dressing in a separate small container.

Add coriander just before serving. Toss everything together immediately before eating.

Freezer: Not recommended. The cooked prawns themselves can be frozen, but the completed salad is unsuitable for freezing because cucumber becomes watery and avocado develops a soft, altered texture after thawing. Mango also loses some of its fresh texture.

If using frozen prawns: Thaw them safely in the refrigerator, drain thoroughly and use promptly.

Macros per serve

Calories 354 kcal

Protein 30g

Carbohydrates 19g

Fat 19g

Fibre 6g

Sugars 9g

Health benefits

Prawns are an excellent source of high-quality protein. They are also naturally low in carbohydrate and provide selenium, phosphorus, zinc and vitamin B12. The high protein content can help support muscle maintenance and repair and may also improve fullness after a meal.

Avocado provides predominantly unsaturated fats, along with fibre, potassium, folate and vitamin E.

Its combination of healthy fats and fibre can help make the salad more satisfying and supports overall heart-healthy eating patterns. Australian avocado data also confirms that avocado is a substantial source of dietary fat and contains fibre.

Mango provides vitamin C, carotenoids and other plant compounds, as well as naturally occurring carbohydrate and fibre. It adds sweetness without needing a sugary dressing or sauce. The natural sugars in the mango account for a significant proportion of the recipe's total sugar.

Cucumber is very low in calories while contributing water and a small amount of fibre and micronutrients. It adds volume and crunch to the salad without significantly increasing the calorie content.

Lemon juice contributes vitamin C and adds acidity and freshness to the dressing. The acidity also helps balance the richness of the avocado and olive oil.

Fresh coriander adds flavour with very few calories, allowing you to make the salad more flavourful without needing a high-calorie sauce.

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