High-protein mango and avocado salsa with prawns

High-protein mango and avocado salsa with prawns: fruity, fresh and spicy with lime, coriander, jalapeño and juicy pan-fried prawns.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 5 min
• Total time: 20 min
• Calories: 310 kcal per serving
• Protein: 24 g
• Fat: 16 g
• Carbs: 18 g

Ingredients

• 250g raw prawns
• 1/2 red onion
• 1 Hass avocado
• 1 garlic clove
• Juice of 2 unwaxed limes
• 1 ripe yellow mango
• 1 green jalapeño
• 1 tbsp olive oil
• plus a little salt
• 1 bunch of fresh coriander

Method

You’ll need: frying pan · chopping board · knife · mixing bowl

1. Peel the mango and cut the flesh into small cubes. Halve the avocado, remove the stone and dice it too.
2. Finely chop the red onion, jalapeño and coriander. Gently mix everything with the mango and avocado in a bowl.
3. Add the lime juice and a little salt to the salsa and leave it to stand briefly. This lets the flavours come together without the avocado falling apart.
4. Rinse the prawns under cold water and pat them dry well. Heat the olive oil in a frying pan and fry the prawns briefly on both sides.
5. Only add the garlic to the prawns at the end and fry it briefly. It should smell fragrant but not turn dark.
6. Spread the salsa on plates, arrange the prawns on top and serve straight away.

Good to know

This salsa is fresh, juicy and full of contrast. Sweetness, acidity and heat meet tender prawns. Exactly the kind of plate that tastes of summer straight away.

Swaps

Prawns → wild salmon fillet, cooked and diced (more omega-3 fatty acids, plenty of protein) Mango → papaya or peach (similarly fruity, often a little less sweet) Olive oil → avocado oil or leave it out (heat-stable, or not needed thanks to the avocado) Red onion → spring onion (milder in flavour)

Allergens

Prawns are a crustacean allergen; jalapeño can quickly be too hot for children, and in pregnancy the prawns should be fully cooked through.

Frequently asked questions

Which nutrients do prawns provide besides protein?

Prawns contain iodine, selenium, vitamin B12 and some zinc, among other things. The exact content varies with origin and feed.

What's in avocado nutritionally?

Avocado mainly provides monounsaturated fatty acids, fibre, folate and potassium. It also contains small amounts of vitamin E and vitamin K.

Is mango just sweet, or does it bring more?

Besides natural fruit sweetness, mango also brings vitamin C, carotenoids and fibre. How high the values are depends a lot on ripeness.

Can raw onion be a problem for sensitive people?

Yes, red onion contains fructans, which can cause bloating or a feeling of pressure if you have a sensitive gut. If you react sensitively, use a little less or chop it extra finely.

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