Avocado and Mango Salad

Avocado and Mango Salad

Mango and avocado in a sesame seed oil vinaigrette.

Sesame seed oil adds a pleasant nutty taste to this salad, but because of its full flavour, it is preferable not to overdo it.

2 servings
Preparation 20 min

380 calories per serving 


1/2 red onions, thinly sliced   80 g
1 1/2 tbsp rice vinegar   23 mL
3 tbsp canola oil   45 mL
1/2 tsp sesame seed oil   2.5 mL
1 mangoes, diced   300 g
1 avocados, diced   170 g
1 green onions/scallions, thinly sliced   15 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    


  1. Thinly slice the onion, then soak it in a small bowl, filled with water and a few drops of vinegar. Set aside while preparing the rest of the salad or leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. In a large bowl, mix the rice vinegar, salt, pepper, canola and sesame oil. Whisk using a fork until the vinaigrette is well emulsified.
  3. Drain the onion and add it to the bowl.
  4. Cut the mangoes in half, without peeling them, slicing near the large oval pit. Using a knife, make check pattern incisions (about 1 cm wide) in the flesh without cutting through the skin. Gently press the scored halves to turn them inside out and then cut off the cubes of fruit from the peel. Trim the rest of the fruit off the pit. Place the mango pieces in the bowl.
  5. Cut the avocados in half and remove the stone, then using a melon-baller, spoon out small balls and add them to the bowl. If a melon-baller is not available, simply dice the avocados.
  6. Add the sliced green onions, then toss delicately to coat well with the vinaigrette. Serve right away.


Avocados should be prepared and added to the salad at the very last minute to avoid darkening.

Nutrition Facts Table

Nutrition Facts

per 1 serving (240g)


% DV*

* DV = Daily Value




31 g

48 %

Saturated 3 g
+ Trans 0.5 g

18 %


0 mg


10 mg

0 %


28 g

9 %


7 g

27 %


17 g


2 g

Vitamin A

10 %

Vitamin C

60 %


2 %


6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info


Free :
Added Sugar
Low :
Source of :
Copper, Iron, Magnesium, Manganese, Niacin, Omega-3, Omega-6, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Zinc
Good source of :
Pantothenic Acid, Potassium, Vitamin B6
Excellent source of :
Fibre, Folacin, Vitamin C, Vitamin E, Vitamin K

More info

This recipe is in the following categories: Fruits | Vegetables | First courses/Appetizers | Salads | Halal | High Fibre | Kosher | Low Sodium | Source of Omega-3 | Vegan | Vegetarian | No Cook | Christmas

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