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5.0 from 6 votes

Mango Avocado Salad with Blackened Tofu

This mango avocado salad is drizzled with a cool, creamy avocado lime dressing and topped with blackened tofu bites (or shrimp or chicken, if you prefer) for protein! It's a wonderful combination of sweet, salty, and spicy flavors, with crunchy and creamy textures, and it's great for meal prep, too.

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4 servings
Calories: 338 kcal
Course: Salad
Cuisine: American

Ingredients

For the salad
  • 5 oz. salad greens
  • 1 Mango diced (see notes)
  • 2 small avocados (or 1 ½ large avocados, give or take, about 1 cup when diced)
  • ½ cup Thinly sliced red onion (from about ½ a medium onion)
  • ½ cup chopped fresh cilantro, dill, mint, and/or basil
For the dressing
  • 1 small avocado (or ½ large avocado, about ½ cup when diced)
  • ¼ cup sour cream or Greek yogurt
  • 2 tablespoons lime juice (from about 1 lime)
  • ½ teaspoon kosher salt
  • 1 tablespoon extra-virgin olive oil
For the blackened tofu
  • 14 oz. firm tofu (or protein of choice, see notes)
  • 1 tablespoon blackening seasoning or other seasoning of choice, store-bought or homemade (see notes)
  • 1 tablespoon butter (plus more if needed)

Instructions

    Cup of Yum
  1. Drain the 14 oz. firm tofu and dice into cubes about 1-inch large. Pat the surface dry with a clean paper or kitchen towel, and mix in a bowl with the 1 tablespoon blackening seasoning. Heat a large heavy skillet until very hot, then add the 1 tablespoon butter and melt. Add the tofu and cook on each side until spices and butter have turned a deep, dark color and have crisped a bit on the outside. Add more butter if necessary. This will take approximately 6-8 minutes total.
  2. Meanwhile, make the dressing. In a food processor, combine the remaining 1 small avocado, the ¼ cup sour cream, the 2 tablespoons lime juice, the ½ teaspoon kosher salt, and the 1 tablespoon extra-virgin olive oil. Turn the food processor on until everything is very smooth. Add water as necessary to thin out the texture to desired consistency - I like to be able to drizzle mine.
  3. Arrange the salad ingredients on a large platter or evenly divided onto four plates or salad bowls: starting with the 5 oz. salad greens and topping with the diced 1 mango, diced 2 small avocados, ½ cup thinly sliced red onion, and ½ cup chopped fresh cilantro, dill, mint, and/or basil.
  4. When you are ready to serve, add the tofu to the salad and drizzle with the dressing.

Notes

  • Blackening seasoning is a mix of spices that may vary and are usually spicy, and often include paprika, cayenne pepper, garlic powder, and onion powder. You can buy it premade, or make your own. But blackening really is more the process of cooking something coated in the dry spices in butter over high heat - the high heat creates a black color and crust on the outside from cooking the dairy particles in the butter and really toasting those spices. So really, the combination of spices isn't super important here - use what you have! I used my favorite BBQ rub, and taco seasoning or something similar would also work here. That way, you can make it as spicy or mild as you prefer.
  • For a vegan or dairy-free option, substitute the butter with a vegan substitute. You could use oil to cook it up, though it won't be truly "blackened" as you are missing those dairy particles. Still delish, though! And for the dressing, use a vegan substitute for sour cream/Greek yogurt, or just use more avocado.
  • Tofu alternatives: Shrimp would be delicious, as would any other blackened or spicy protein, like blackened fish or chicken. A spicy seared flank or skirt steak would be so good here too! For another vegetarian/vegan option, try crispy roasted chickpeas.
  • Mangos can be a bit tricky to prep! Here's a tutorial on how to peel, cut, and dice mangos, with two different techniques.

Nutrition Information

Calories 338kcal (17%) Carbohydrates 21g (7%) Protein 12g (24%) Fat 25g (38%) Saturated Fat 6g (30%) Polyunsaturated Fat 5g Monounsaturated Fat 13g Trans Fat 0.1g Cholesterol 16mg (5%) Sodium 608mg (25%) Potassium 612mg (17%) Fiber 7g (28%) Sugar 9g (18%) Vitamin A 1886IU (38%) Vitamin C 48mg (53%) Calcium 175mg (18%) Iron 2mg (11%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 338

% Daily Value*

Calories 338kcal 17%
Carbohydrates 21g 7%
Protein 12g 24%
Fat 25g 38%
Saturated Fat 6g 30%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 13g 65%
Trans Fat 0.1g 5%
Cholesterol 16mg 5%
Sodium 608mg 25%
Potassium 612mg 13%
Fiber 7g 28%
Sugar 9g 18%
Vitamin A 1886IU 38%
Vitamin C 48mg 53%
Calcium 175mg 18%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.