Description
The Fennel and Orange Salad is a refreshing and vibrant dish that combines the crisp, slightly licorice-like flavor of fennel with the sweet and tangy brightness of fresh oranges. Thinly sliced fennel is paired with juicy orange segments, creating a delightful contrast of textures. A simple dressing made from olive oil, lemon juice, and a touch of honey enhances the natural flavors, while fresh herbs like parsley or mint add a burst of freshness. This salad is light, aromatic, and perfect as a side dish or a light starter, offering a unique blend of flavors that are both healthy and refreshing.
Ingredients
Scale
For the Salad:
- 1 medium fennel bulb: Fennel is the star of this salad. Its crunchy texture and slightly licorice flavor create a refreshing base for the dish. Make sure to use fresh fennel for the best flavor.
- 2 large oranges: Oranges bring a juicy sweetness and bright acidity that complements the fennel perfectly. If possible, use navel oranges for their sweetness and easy-to-peel skin.
- Mixed greens (optional): You can add a handful of mixed greens (such as arugula, baby spinach, or watercress) for extra color, texture, and nutrition.
- 1/4 cup red onion: Thinly sliced red onion adds a mild sharpness and a pop of color to the salad.
- 1/4 cup black olives (optional): Kalamata or other varieties of black olives bring a savory, briny contrast to the sweetness of the fennel and orange.
For the Dressing:
- 2 tablespoons extra virgin olive oil: A high-quality olive oil adds richness and depth to the dressing.
- 1 tablespoon fresh lemon juice: Lemon juice brightens up the flavors and adds a fresh, zesty kick.
- 1 teaspoon honey: Honey adds a touch of sweetness that helps balance the acidity of the citrus and lemon.
- Salt and pepper: A pinch of salt and freshly cracked black pepper brings out the flavors in the salad and dressing.
- 1 teaspoon fresh dill or fennel fronds: Dill or fennel fronds add a burst of herbal freshness that enhances the fennel flavor and ties the salad together.
Optional Garnish:
- Chopped fresh parsley: For a burst of green freshness and color.
- Toasted nuts or seeds: Such as pine nuts or sunflower seeds, for added crunch and nutrition.
- Crumbled feta cheese or goat cheese: A little bit of cheese adds creaminess and tang, which complements the other ingredients.
Instructions
First Step: PREPARE THE FENNEL
- Trim the Fennel: Start by trimming the fennel bulb. Slice off the stalks and reserve the fronds for later use as garnish. Cut the fennel bulb in half lengthwise, then remove the core, which can be tough and fibrous. Thinly slice the fennel into paper-thin slices using a sharp knife or mandoline.
- Soften the Fennel (Optional): If you prefer a milder fennel flavor, you can soften the fennel by placing it in a bowl of ice water for about 5 minutes. This will reduce some of the aniseed flavor and make it extra crisp. However, this step is optional if you like the full flavor of raw fennel.
Second Step: PREPARE THE ORANGES
- Peel and Segment the Oranges: Using a sharp knife, slice off both ends of the oranges, then cut away the peel and white pith. Once peeled, segment the oranges by slicing between the membranes to release the individual segments. This method removes the tough skin and makes for a more elegant presentation.
- Save the Juice: Be sure to save any orange juice that accumulates while cutting, as you can incorporate it into the dressing for extra flavor.
Third Step: ASSEMBLE THE SALAD
- Combine the Fennel and Oranges: In a large salad bowl, combine the thinly sliced fennel and orange segments. If you’re using mixed greens, add them to the bowl as well.
- Add Red Onion and Olives: Add the thinly sliced red onion and black olives (if using) to the salad for extra texture and flavor. The red onion adds a bit of sharpness, while the olives bring a savory element that balances the sweetness of the fennel and oranges.
Fourth Step: MAKE THE DRESSING
- Whisk the Dressing: In a small bowl or jar, combine the extra virgin olive oil, lemon juice, honey, and a pinch of salt and pepper. Whisk until the dressing is well combined and emulsified.
- Add Fresh Herbs: Stir in the fresh dill or fennel fronds, which will add an extra layer of flavor that ties the fennel and orange together beautifully.
- Taste and Adjust: Taste the dressing and adjust the seasoning as needed, adding more salt, pepper, or lemon juice to your liking.
Fifth Step: DRESS THE SALAD
- Toss the Salad: Drizzle the dressing over the fennel and orange mixture, then gently toss to coat all the ingredients in the dressing. Be careful not to break up the delicate orange segments or fennel slices.
- Garnish: Top the salad with any optional garnishes, such as fresh parsley, toasted nuts or seeds, or crumbled feta or goat cheese.
Final Step: SERVE AND ENJOY!
- Serve Immediately: Fennel and Orange Salad is best enjoyed fresh, so serve it immediately after tossing. The crisp fennel and juicy oranges are most vibrant when served right away.
- Pair with Your Meal: This salad pairs wonderfully with a variety of dishes, including grilled chicken, roasted fish, or Mediterranean-style lamb. It can also be served as a refreshing side dish for a light lunch or dinner.
Nutrition
- Calories: 120 kcal
- Fat: 5g
- Carbohydrates: 20g
- Protein: 2g