Prawn and Mandarin Salad

May 29, 2023May 29, 20230 1
Prawn and Mandarin Salad recipe with a tangy dressing
in Salad

Prep

15 min

Cook

5 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons orange juice ( fresh )
2 tablespoons lime juice ( fresh )
1/4 - 1/2 teaspoon Tabasco sauce
1/4 teaspoon ground black pepper ( fresh )
250 g prawns ( raw , peeled , deveined , tails left on , I prefer off )
1 tablespoon red wine vinegar
1/2 teaspoon olive oil
40 g salad leaves ( mixed )
2 mandarin oranges ( peeled and segmented or 220 grams container mandarin segments in natural juice , drained )
1 red capsicum ( or green or yellow cut into short strips , bell pepper )
1/4 red onion ( thinly sliced )
1 tablespoon sesame seeds
4 slices bread , to serve ( low gi recommended )

Nutrision Information

Servings Per Recipe
2
Calories
210
Sugar
7g
Fat
4g
This Prawn and Mandarin Salad is a refreshing and flavorful meal option that's perfect for summer. The tangy dressing pairs well with the sweet mandarin segments and the crunchy capsicum, and the prawns add protein to make it a well-rounded dish. This salad is also a good option for those looking for a low calorie and low fat meal, as it's light yet satisfying. Serve it as a side dish or as a main meal, and enjoy the delicious flavors and health benefits it provides.

Instructions

1.Whisk together the orange juice, lime juice, Tabasco sauce, and black pepper in a small bowl.
2.Add the prawns to the bowl and toss with the marinade to coat, then set aside for 10 minutes to marinate.
3.Heat a non-stick frying pan over medium-high heat, add the marinated prawns and cook for 2-3 minutes or until pink, turning once.
4.In a separate bowl, whisk together the red wine vinegar and olive oil to make the dressing.
5.In a large serving bowl, combine the salad leaves, mandarin segments, capsicum, and red onion.
6.Add the cooked prawns and drizzle over the dressing, then toss to coat.
7.Sprinkle the sesame seeds over the salad just before serving, and serve with slices of low GI bread if desired.

PROS

This salad is flavorful and tangy, with a mix of soft and crunchy textures.
It’s also low in calories and fat, making it a healthy meal option.

The prawns provide a good source of protein and the mandarin segments add sweetness and vitamin C to the dish.

CONS

Prawns can be expensive and may not be accessible to all, and the mandarin segments may be difficult to find depending on where you are located.

The sesame seeds add extra calories and may not be enjoyed by everyone.

HEALTH & BENEFITS

This salad is high in protein from the prawns and provides a good source of vitamins and minerals from the salad ingredients.
The mandarin segments are also a good source of vitamin C, which helps support the immune system and reduce inflammation.

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