Prawn & papaya salad with mango salsa.

Serves; 2.

Preparation time; 15 mins.

Cooks in; 10 mins.

Difficulty; easy.

This recipe is packed full of vitamins, minerals and antioxidants but also flavour and colour. Fresh, vibrant, tangy and sweet. This salad will leave you perfectly full, but light and energised. A quick lunch, summer evening dinner or perfect pre-exercise fueler. This one will have you making it over and over again. It also goes great with grilled chicken instead of prawns.

Why papaya?

Papaya is a tropical fruit that's high in nutrients and has many health benefits

Antioxidants;

Papaya contains antioxidants like vitamin A, vitamin C, vitamin E, lycopene, and beta-carotene, which may help reduce the risk of heart disease and stroke, fight disease, and slow the signs of aging.

Fiber;

Papaya is high in fiber, which may help lower cholesterol, improve digestive health, and protect against inflammatory bowel disease.

Enzymes;

Papaya contains enzymes like papain and chymopapain, which can help with digestion and reduce inflammation. 

Why mango?

Mangoes are a tasty fruit that are rich in vitamins, minerals, and antioxidants, and may have many health benefits.

Vitamins;

Mangoes are packed with vitamins A and C, and are also a good source of vitamin B6. One cup of mango contains 67% of the recommended daily value of vitamin C, which is important for collagen production and supporting the immune system. Mangoes also contain 10% of the recommended daily value of vitamins A and E

Minerals;

Mangoes contain potassium, magnesium, calcium, iron, and copper.

Antioxidants;

Mangoes contain antioxidants that may help improve digestive health and reduce inflammation.

Why leafy deep green and purple lettuce?

Dark leafy salad greens contain vitamins, minerals, and fiber, and are generally more nutrient dense than lighter leafy greens.

Vitamins and minerals;

Leafy greens are rich in vitamins A, C, and K, as well as several B vitamins, potassium, iron, magnesium, calcium, and phosphorus.

Antioxidants;

Leafy greens contain antioxidants, which may help reduce the risk of heart disease and cancer. Leafy greens can also help support vision and skin health, bolster the immune system, and reduce inflammation. Chlorophyll in leafy greens may help purify the blood and keep you energised.

Why sprinkle raw coriander over the salad?

Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Its antioxidants have been shown to fight inflammation in your body.

12 uncooked king prawns (I go with 6 per person, but you could do less or more. I get my king prawns from the fishmonger and peel myself. However, uncooked prawns from the supermarket also work. I use a fishmonger for extra freshness and quality of contained nutrients.)

For the salad;

Leafy deep green and purple lettuce (chopped)

3-4 heirloom tomatoes (chopped)

2 radish (sliced)

1/4 of a full cucumber (sliced)

1 papaya (skin removed, deseeded and chopped into chunks)

For the mango salsa;

6 cherry tomatoes (finely diced)

Half a red onion (finely diced)

Half a lime (juiced)

1 tablespoon of cold pressed olive oil

1 tablespoon of red wine vinegar

1 medium sized mango

Pinch of salt

Handful of coriander (finely chopped)

For serving;

Mango salsa

Handful of coriander (roughly chopped)

Ingredients.

  1. If you have bought uncooked tiger prawns from the fishmonger remove the heads, shells and veins then set aside in the fridge. If your using uncooked already peeled prawns you can skip this step.

  2. To prepare the mango salsa add you onion, cherry tomatoes, lime juice, red wine vinegar, cold pressed olive oil, salt, mango and coriander to a bowl. Mix well and then set aside in the fridge. This is ready to use straight away, although the depth of flavour intensifies if left for a few hours on the fridge.

  3. Now prepare your salad by adding your dark leafy lettuce, heirloom tomatoes, cucumber, radish, and papaya to a plate.

  4. Heat a frying pan with a small amount of cold pressed olive oil. Then add your prawns and cook for 5-7 minutes, or until cooked. They should turn a lovely golden red/orange colour and the two ends of the prawn should meet together.

  5. Add your cooked prawns to your salad, sprinkle over some fresh coriander and as much mango salsa as you wish.

  6. You can store your mango salsa in the fridge for 2-3 days. Pairing it with chicken or any white fish will add a lovely fresh burst to your dish.

Method.