Top chefs recipes Prawn, Mango and Chorizo Salad – A Tropical Twist with Savory Perfection

Serves: 4
Preparation Time: 15 minutes
Cooking Time: 5 minutes
Credits: Recipe & Photo – Coles
Published on: TopChefsBiography.com

Introduction

The Prawn, Mango and Chorizo Salad is a refreshing explosion of flavors that perfectly balances sweetness, spice, and zest. This vibrant dish brings together juicy grilled prawns, sweet ripe mango, and smoky chorizo, all tossed with crisp baby spinach, fresh herbs, and a light white wine vinegar dressing. It’s a celebration of summer on a plate — bold, colorful, and irresistibly fresh.

Perfect for brunches, outdoor barbecues, or light dinners, this salad is a beautiful combination of Mediterranean and tropical flavors. Whether served as a main or a side, it captures the joy of eating healthy without sacrificing indulgence.

Ingredients

• ¼ cup (60 mL) extra virgin olive oil
• 1 garlic clove, crushed
• 500 g pane di casa, torn into small pieces
• 500 g peeled prawns, tails on
• 2 chorizo sausages, thinly sliced diagonally
• 2 ripe mangoes, peeled and sliced
• 120 g baby spinach leaves
• 1 red onion, cut into thin wedges
• 1 cup coriander sprigs
• 1 spring onion, thinly sliced
• 2 tablespoons white wine vinegar
• Salt and freshly ground black pepper, to taste

Method

1. Prepare the Flavored Oil
   In a small bowl, mix olive oil and crushed garlic. In another bowl, drizzle half the oil mixture over the torn bread pieces and toss to coat evenly.
2. Season and Grill the Prawns
   Combine 1 tablespoon of the remaining oil mixture with the prawns and season lightly. Preheat a barbecue grill or char-grill on high heat.
3. Cook the Components
   Grill the bread, prawns, and chorizo for about 4 minutes, turning occasionally until golden, crisp, and cooked through.
4. Combine the Salad
   In a large bowl, toss together the grilled bread, prawns, and chorizo. Add sliced mango, baby spinach, red onion, and fresh coriander.
5. Make the Dressing
   Whisk the remaining garlic oil, spring onion, and white wine vinegar in a small bowl. Season to taste with salt and pepper.
6. Toss and Serve
   Drizzle the dressing over the salad and toss gently to combine. Serve immediately while warm for a rich, refreshing, and satisfying meal.

Health Benefits of Prawn, Mango and Chorizo Salad

This salad isn’t just a flavor-packed dish — it’s also filled with essential nutrients that promote overall wellness, heart health, and immunity. Each ingredient brings its own set of health advantages, making this recipe both delicious and nourishing.

1. Prawns – High-Protein and Low-Fat Superfood

Prawns are one of the healthiest seafood choices, rich in lean protein, vitamin B12, and omega-3 fatty acids.

Health Benefits:

• Promotes muscle repair and recovery due to high protein content.
• Supports brain and heart health through omega-3 fatty acids.
• Low in calories and saturated fats, making it ideal for weight management.
• Contains zinc, iodine, and selenium, essential for metabolism and thyroid function.

2. Mango – The King of Tropical Antioxidants

Mango adds natural sweetness and a wealth of vitamins, particularly vitamin C, vitamin A, and folate.

Health Benefits:

• Strengthens the immune system and boosts collagen for healthy skin.
• Aids digestion with natural enzymes like amylase.
• Improves eye health and protects vision due to beta-carotene.
• Provides hydration and energy, perfect for hot summer days.

3. Chorizo – Flavorful Source of Iron and Protein

While chorizo adds indulgent flavor, when used moderately, it contributes iron, vitamin B12, and protein.

Health Benefits:

• Enhances energy levels and supports oxygen transport through its iron content.
• Adds a smoky, savory depth that satisfies cravings, reducing the need for heavy sauces.
• Provides B-complex vitamins, aiding metabolism and energy conversion.

4. Extra Virgin Olive Oil – The Heart-Protective Elixir

Olive oil is a cornerstone of the Mediterranean diet, prized for its monounsaturated fats and antioxidants.

Health Benefits:

• Reduces inflammation and lowers bad cholesterol (LDL).
• Improves circulation and heart health.
• Aids in nutrient absorption, particularly vitamins A, D, E, and K.

5. Baby Spinach – The Green Powerhouse

Spinach is rich in iron, calcium, magnesium, and fiber, making it a perfect foundation for healthy salads.

Health Benefits:

• Enhances blood quality and oxygen flow.
• Supports bone strength and muscle function.
• Promotes detoxification through chlorophyll and antioxidants.

6. Coriander and Onions – Natural Detoxifiers

Coriander leaves and onions bring freshness and cleansing properties to the salad.

Health Benefits:

• Coriander aids in liver detox and improves digestion.
• Red onions provide quercetin, an antioxidant that fights inflammation and boosts heart health.

Nutritional Value (Approx. per Serving)

A single serving provides a perfect balance of macronutrients — protein from prawns, healthy fats from olive oil, and natural sugars from mango, making it an ideal light meal.

Why You’ll Love This Salad

This Prawn, Mango and Chorizo Salad is a vibrant fusion of freshness and zest that fits effortlessly into a healthy lifestyle. It’s perfect for anyone who wants:

• A quick yet gourmet salad.
• A high-protein meal for fitness or post-workout recovery.
• A colorful summer dish for gatherings and barbecues.
• A balanced combination of sweet, savory, and tangy flavors.

Chef’s Tip

• For a lighter option, replace chorizo with grilled turkey or chicken sausage.
• Add a sprinkle of toasted pumpkin seeds or pine nuts for crunch.
• Chill the mango slightly before adding — it enhances the tropical contrast.

Final Thoughts

The Prawn, Mango and Chorizo Salad is more than just a meal — it’s an experience of textures, colors, and cultures on one plate. With its refreshing mango sweetness, smoky chorizo bite, and juicy prawns, it celebrates the best of coastal and Mediterranean cuisines.

Healthy, satisfying, and bursting with flavor — this salad will easily become one of your go-to dishes for any occasion.