- Easy
- 20 min
- 2 serv.
- 12 synergies
- Now at its best: Red Onion
Quick salad where sweet mango, creamy avocado and juicy shrimp come together on a bed of rocket, finished with a zesty lime dressing and fresh coriander.
There are dishes you eat, and there are dishes that pull you toward the sun. This salad is the second kind — one bite and you're standing with your feet in the sand, somewhere where palm trees sway in a salty breeze.
The shrimp get two minutes in a hot pan with a hint of chilli, just enough to turn them pink and firm. Alongside: cubes of mango so ripe the juice runs over your fingers while cutting. Half-moons of avocado, butter-soft and cool against the warmth of the shrimp. Red onion in thin rings for sharpness. And threaded throughout: the peppery bite of fresh rocket.
The dressing ties it together — lime juice, a splash of olive oil and chopped coriander. No emulsion, no fuss. Just sharp, fresh and green.
This is a salad for those who believe lunch deserves to be more than an obligation.
- 15
- min prep
- 5
- min cook
- 20
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Chili Pepper (Fresh) 
Avocado 5x better capsaicin absorption through fats
Technical: Capsaicin (8-methyl-N-vanillyl-6-nonenamide) is strongly lipophilic with LogP of 3.04. Healthy fats in avocado (15g/100g) dissolve capsaicin and improve absorption via lymphatic transport up to 5x. Fats also reduce TRPV1 receptor stimulation, decreasing burning sensation.
What does this mean for you? Guacamole with chili is brilliant — avocado fats reduce burning and increase capsaicin absorption. Win-win: less burning, better absorption.
Weight LossAnti-inflammatory
Chili Pepper (Fresh) 
Olive Oil 5x better capsaicin absorption through fats
Technical: Capsaicin (8-methyl-N-vanillyl-6-nonenamide) is strongly lipophilic with LogP of 3.04. Healthy fats in avocado (15g/100g) dissolve capsaicin and improve absorption via lymphatic transport up to 5x. Fats also reduce TRPV1 receptor stimulation, decreasing burning sensation.
What does this mean for you? Guacamole with chili is brilliant — avocado fats reduce burning and increase capsaicin absorption. Win-win: less burning, better absorption.
Weight LossAnti-inflammatory
Shrimp Avocado Fat increases astaxanthin absorption from shrimp 3x
Technical: Shrimp contain astaxanthin (1.5-3mg per 100g), a potent fat-soluble carotenoid antioxidant. Avocado contains 15g healthy fats that improve micelle formation and increase astaxanthin absorption by 2-3x.
What does this mean for you? Combine shrimp with avocado in salads, poke bowls or as shrimp cocktail with guacamole. The pink color of shrimp comes from astaxanthin — the pinker, the more!
Skin & HairAnti-inflammatory
Shrimp 
Lime Better iron absorption from shellfish
Technical: Shrimp contain 2mg iron per 100g, mainly as heme iron (well absorbed) plus some non-heme iron. Lemon provides 53mg vitamin C per 100g that reduces non-heme iron from Fe³⁺ to the more absorbable Fe²⁺. Additionally, citric acid promotes absorption by chelating minerals, which also improves uptake of zinc (1.6mg) and selenium (38μg) from shrimp.
What does this mean for you? Sprinkle your shrimp with lemon or lime juice. This works in cocktail sauces, ceviche, pad thai and shrimp soup. The citrus not only freshens the flavor but also increases your mineral absorption.
EnergyImmune System
Lime Avocado Lime juice prevents oxidation of avocado
Technical: Avocado's high unsaturated fat content (oleic acid, 10g per 100g) makes it vulnerable to oxidation upon air exposure. Polyphenol oxidase (PPO) oxidizes phenolic compounds into brown melanins. Lime's vitamin C (29mg per 100g) and citric acid work as double protection: vitamin C reduces quinones back, citric acid lowers pH below PPO optimum (pH 5-7), inhibiting the enzyme.
What does this mean for you? Squeeze lime over your avocado in poke bowls, guacamole or salads. The classic Mexican combination protects both color and nutritional value. Lime works slightly milder than lemon but equally effective.
HeartSkin & HairAntioxidants
Lime Olive Oil Vitamin C + olive oil fats for iron absorption and antioxidant action
Technical: Lime's vitamin C (ascorbic acid) improves absorption of non-heme iron from plant sources. Olive oil's fat-soluble polyphenols (hydroxytyrosol) are better absorbed in combination with vitamin C, which acts as an antioxidant keeping the polyphenols stable.
What does this mean for you? Lime-olive oil dressing is a classic combination that helps your body absorb more iron and antioxidants from your salad.
Immune SystemEnergySkin & Hair
Mango Lime Vitamin C protects beta-carotene from oxidation
Technical: Mango is rich in beta-carotene (640μg/100g) and other carotenoids that are sensitive to oxidation. Vitamin C from citrus fruits (lime: 29mg, lemon: 53mg per 100g) acts as an antioxidant and protects these carotenoids. Additionally, the acidic environment increases stability.
What does this mean for you? Sprinkle fresh mango with lime or lemon juice. This preserves not only the color but also the nutritional value. Perfect in smoothies, salsas or fruit salads.
Immune SystemSkin & Hair
Red Onion Olive Oil Fat increases bioavailability of quercetin from red onion
Technical: Red onion contains 32-65mg quercetin per 100g — the richest food source. Quercetin is poorly water-soluble (2μg/mL) but dissolves well in fats. Olive oil increases quercetin oral bioavailability by 50-70% through lipid-based lymphatic transport instead of the portal vein.
What does this mean for you? Sauté red onion in olive oil (soffritto) for maximum quercetin absorption. Oil dissolves quercetin and improves transport to your bloodstream. Caramelizing also enhances flavor.
Anti-inflammatoryHeart
Arugula Olive Oil Fat increases absorption of arugula's beta-carotene and vitamin K
Technical: Arugula contains 3747μg beta-carotene and 109μg vitamin K per 100g — both fat-soluble. Olive oil forms mixed micelles increasing absorption 3-5x. Arugula also contains glucosinolates (glucoerucin) converted to sulforaphane — a hydrophobic molecule also better absorbed with fat.
What does this mean for you? Arugula with olive oil dressing isn't just tasty for its peppery character — the oil is necessary to properly absorb fat-soluble vitamins and glucosinolates.
Skin & HairImmune System
Sea Salt Avocado Minerals improve flavor perception and electrolyte balance
Technical: Sea salt contains trace minerals (magnesium, potassium, calcium) besides sodium. Tomato is rich in potassium (237mg/100g) and lycopene. Avocado adds magnesium (29mg) and potassium (485mg). Together they form a broad electrolyte profile: sodium (salt) + potassium (tomato/avocado) + magnesium (avocado) — essential for fluid balance and nerve function.
What does this mean for you? Sprinkle tomato and avocado with a pinch of sea salt. This is more than flavor — the minerals complement each other for a complete electrolyte balance.
HeartEnergy
Sea Salt Olive Oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Black Pepper Olive Oil Fat increases piperine absorption and enhances polyphenols
Technical: Piperine is fat-soluble and absorbed 2-3x better with dietary fat. Olive oil's oleocanthal and piperine both modulate COX signal transduction through different mechanisms, providing additive bioactive effect.
What does this mean for you? Grind fresh pepper over salads with olive oil dressing. The combination enhances both pepper absorption and bioactive action.
Anti-inflammatoryHeartDigestion
Ingredients (11)
+8 more ingredientsInstructions
- 1 Pat the shrimp dry with kitchen paper and season with sea salt, black pepper and optionally the finely sliced chilli.
- 2 Heat the olive oil in a frying pan over high heat. Cook the shrimp 1-2 minutes per side until pink and firm. Remove from the pan and set aside.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 1 days in fridge
Tags & Diet
Allergens: Shellfish