The shrimp and mango salad is a second dish rich in protein, fresh, easy to prepare and ideal for a quick lunch or dinner. It is a perfect salad to take with you to the office or university, to benefit from the important nutritional properties of shrimp and mango, without sacrificing taste and practicality .
Shrimp and mango salad: the nutritional properties
One of the two main protagonists of this salad is mango , a fruit with countless beneficial properties, so much so that it is considered a ” superfood” .
- It is rich in antioxidants , in particular carotenoids , which counteract free radicals and the aging of tissues and cells and protect the skin from sun damage. Among the antioxidants, it also contains vitamin C, which strengthens the immune system , and polyphenols, such as lupeol, which would help prevent certain forms of cancer .
- Mango is also quite rich in mineral salts, such as potassium, magnesium, sulfur , which make it energizing and useful against fatigue and states of weakness . Together they also contribute to the proper transmission of nerve impulses, keeping the heart and muscles healthy.
- Little sodium, lots of fiber and water make this exotic fruit an ideal detox food to purify the body, promote diuresis and fight water retention . A curiosity: mango also has a rather significant protein intake, considering that it is a fruit.
The shrimp are a source of high quality protein and B vitamins . They mainly contribute B3, which preserves the efficiency of the nervous system, and B12, which helps cell synthesis and in particular of red blood cells.
They are also rich in phosphorus, calcium and selenium , all mineral salts very precious for bone health and well-being. Unfortunately, they are also quite rich in sodium , so eat them in moderation if you suffer from hypertension, without adding more salt.
The recipe for shrimp and mango salad
Shrimp and Mango Salad
Dish main courses
Calories per Person 175
Total calories 700
500 g shrimps
100 g lettuce
100 g rocket salad
2 tablespoons extra virgin olive oil
1/2 lemon squeezed
1 garlic clove
Wash the mango thoroughly, cut it into three parts with a sharp knife, leaving the core in the middle. With the knife practice cross-cuts along the pulp, in order to obtain cubes, press the side with the peel, so that the cubes open outwards, with a knife then detach the pulp from the peel. It also cuts the part of pulp around the core and eliminates the peel.
Clean the shrimp: rinse them under running water and dry them with absorbent paper, with your hands detached from the head, legs and carapace, also eliminate the “black thread”, that is the intestine, on the back of each shrimp. Boil a pot of water, boil the prawns and cook for about 1-2 minutes, drain and let them cool.
In the meantime, prepare the dressing: put the oil, lemon juice, salt, a pinch of white pepper and garlic, previously peeled and crushed, in a bowl, mix thoroughly and leave to flavor for a few minutes. Place the rocket and lettuce in a bowl, add the prawns, the mango and season with the sauce, mixing thoroughly. Serve immediately.