Guilt-Free Fast Food

Grilled Avocado with Mango-Tomato Salad and Prawns

4.666665
Average: 4.7 (9 votes)
(9 votes)
Grilled Avocado with Mango-Tomato Salad and Prawns

Grilled Avocado with Mango-Tomato Salad and Prawns - California Street Food at its best! Photo: Iris Lange-Fricke

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
327
calories
Calories

Healthy, because

Even smarter

Nutritional values

The avocado in this salad is rich in heart-healthy omega-3 fatty acids as well as magnesium, which helps build muscles. Additionally, chilli peppers contain a spice called capsaicin which stimulates the metabolism and can even help boost fat burning. 

If you like, you can modify to suit your taste. For example, instead of prawns, salmon or a poached egg are perfect toppings.

1 serving contains
(Percentage of daily recommendation)
Calorie327 kcal(16 %)
Protein10 g(10 %)
Fat22 g(19 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage6.9 g(23 %)
Vitamin A0.3 mg(38 %)
Vitamin D14.4 μg(72 %)
Vitamin E19 mg(158 %)
Vitamin K179.6 μg(299 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂1.2 mg(109 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.5 mg(36 %)
Folate88 μg(29 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C62 mg(65 %)
Potassium1,064 mg(27 %)
Calcium135 mg(14 %)
Magnesium79 mg(26 %)
Iron1.7 mg(11 %)
Iodine40 μg(20 %)
Zinc1.7 mg(21 %)
Saturated fatty acids6 g
Uric acid67 mg
Cholesterol44 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 Mango
4 medium size tomatoes (7-8 ounces)
1 red Chile pepper
½ bunch cilantro
2 tablespoons sesame oil
2 tablespoons White vinegar
salt
peppers
2 Avocados
3 stalks Dill
2 stalks parsley
1 lemon
7 ounces Yogurt (low-fat)
2 tablespoons Sour cream
ground paprika
4 ounces shrimp (ready to cook; eats)
How healthy are the main ingredients?
Sour creamsesame oilMangotomatosaltAvocado
Preparation

Kitchen utensils

1 Grill pan, 1 Knife, 1 Cutting board

Preparation steps

1.

Peel the mango and cut the flesh from the stone. Cut the mango flesh into strips. Wash, quarter, seed and slice the tomatoes. Wash chilies, grate dry, and cut into fine rings. Wash cilantro, shake dry, and pluck the leaves.

2.

Mix mango, tomatoes, chili, and cilantro with 1 tablespoon of sesame oil and vinegar and season with salt and pepper. Let mango and tomato salad steep for about 15 minutes.

3.

In the meantime, halve the avocados and remove the seeds. Brush a grill pan with the remaining oil and grill the avocado halves with the cut surface down in it at medium to high heat for 4-5 minutes. Remove, season with salt and pepper and set aside.

4.

Wash dill and parsley, shake dry, and chop finely. Halve the lemon and squeeze the juice. Mix herbs with yogurt and sour cream. Season herb yogurt with salt, pepper, and paprika powder and season to taste with lemon juice.

5.

Stuff grilled avocados with mango-tomato salad and shrimps and sprinkle with herb yogurt.