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
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.
(Percentage of daily recommendation)
| Calorie | 327 cal. | (16 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 14.4 μg | (72 %) | ||
| Vitamin E | 19 mg | (158 %) | ||
| Vitamin K | 179.6 μg | (299 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,064 mg | (27 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 44 mg |
Ingredients
- Ingredients
- 1 Mango
- 4 medium size Tomatoes (7-8 ounces)
- 1 red Chile pepper
- ½ bunch cilantro
- 2 Tbsps sesame oil
- 2 Tbsps White vinegar
- salt
- peppers
- 2 Avocados
- 3 stalks Dill
- 2 stalks parsley
- 1 lemon
- 7 ozs Yogurt (low-fat)
- 2 Tbsps Sour cream
- ground paprika
- 4 ozs shrimp (ready to cook; eats)
Kitchen utensils
Preparation steps
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.
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.
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.
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.
Stuff grilled avocados with mango-tomato salad and shrimps and sprinkle with herb yogurt.
