Thai Mango Prawn Salad + Sticky Rice
Gluten-Free, Dairy-Free, High-Protein, Super Fresh & Herby
This Thai mango prawn salad is built from simple whole ingredients that create natural balance in both flavour and nutrition. Wild-caught prawns provide highly bioavailable protein along with key minerals like iodine, selenium, and zinc, which support thyroid function, metabolism, and immune health. Cooking them quickly in the air fryer keeps the recipe simple while making dinner fast with very little cleanup.
Fresh mango adds natural sweetness and vitamin C, while smashed cucumber provides hydration and fibre that support digestion. Avocado contributes monounsaturated fats that improve satiety and help the body absorb fat-soluble nutrients, while lightly pickled red onion adds brightness and softens its sharpness.
The dressing follows a classic Thai balance of fish sauce, lime juice, garlic, coconut sugar, and fresh chilli, creating layers of salty, sour, sweet, and heat. Thai basil and green onion add aromatic freshness along with plant compounds that contribute to flavour complexity and micronutrient diversity.
Served over lightly seasoned sticky sushi rice, the dish becomes a satisfying and well-rounded bowl. As the seasons change, our meals often shift with them. This is a perfect weeknight dinner for the spring and summer months when you are craving something fresh, light, and full of flavour!
Ingredients (Serves 2–3)
Prawns
12–14 large wild-caught tiger prawns, peeled and deveined
Drizzle olive oil
Sea salt and black pepper
Salad
1 large cucumber, smashed and chopped
1 ripe mango, diced
½ avocado, diced
2 green onions, sliced
½ small red onion, very thinly sliced
½ cup Thai basil leaves
Quick Pickled Red Onion
½ small red onion, thinly sliced
1 tablespoon rice vinegar
1 teaspoon honey
Thai Lime Dressing
1 long red Thai chilli, thinly sliced
1 small garlic clove, finely minced
3 tablespoons fish sauce
3 tablespoons fresh lime juice
2 tablespoons coconut sugar
Sticky Rice
1 cup sushi rice
2 cups water
2 tablespoons seasoned rice vinegar (the variety that contains a small amount of sugar)
Method
Rinse the sushi rice under cold water until the water runs mostly clear. Add the rice and water to a rice cooker. Add in the seasoned rice vinegar and cook according to the rice cooker instructions. This helps create the lightly sweet, sticky texture that pairs well with the fresh salad.
Prepare the quick pickled onion by combining the sliced red onion, rice vinegar, and honey in a small bowl. Toss well and allow it to sit for about 10 minutes to soften the flavour.
In a small bowl, prepare the dressing by combining the sliced chilli, minced garlic, fish sauce, fresh lime juice, and coconut sugar. Stir until the coconut sugar dissolves and the dressing becomes balanced. Adjust the chilli based on your heat tolerance.
Preheat the air fryer to 425°F. Place the prawns on a parchment-lined tray, drizzle lightly with olive oil, and season with sea salt and black pepper.
Air fry the prawns for 7–8 minutes, depending on their size, until just cooked through and lightly golden. Avoid overcooking to keep them tender.
In a large bowl combine the smashed cucumber, diced mango, avocado, green onion, Thai basil, and the quick pickled red onion.
Pour the dressing over the salad and gently toss to coat all the ingredients evenly.
Add the cooked prawns and fold them gently into the salad.
Serve the salad over bowls of warm sticky rice and finish with extra herbs or fresh chilli if desired.
Serving Suggestions
Serve this salad over sticky rice for a balanced bowl that combines carbohydrates, protein, healthy fats, and fibre. Additional herbs such as mint or cilantro can be added for more freshness. Extra lime wedges can also be served alongside to brighten the flavours even further.
Notes
Smashed cucumber helps the vegetable absorb more dressing and improves texture in the salad. Adjust the amount of Thai chilli depending on your preference for heat. This recipe also works well with grilled prawns or quickly seared shrimp if an air fryer is not available.
Recipe by Taylor Robinson – Holistic Health & Wellness Nurse | Nutrition Specialist