| Prep: 15 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 275 | 14.3g | 1.9g | 31.6g |
| sugars | fibre | protein | salt |
| 20.7g | 7.4g | 3.2g | 0.02g |
As a born and raised Mainer, my culinary journeys have always embraced the fresh flavors of the Atlantic coast. One recipe that consistently sings to my coastal roots is the vibrant Fennel and Orange Salad.
Why this particular salad? Well, the secret lies in the perfect mingling of the slightly spicy fennel with the sweet, citrusy freshness of the oranges. It’s reminiscent of a midsummer day on the Porland coast, when the coastal air infuses the environment with a subtly briny tang. This salad is a breezy flavor journey, one that echos the sensations of a refreshing coastal summer.
Bountiful Health Benefits
The beauty of this salad goes beyond its vivid appearance and invigorating flavors. It’s also a treasure trove of health benefits. Starting with oranges, widely known for their high vitamin C content, they’re also rich in dietary fiber, antioxidants and help to boost your immune system. The fennel in this salad is equally beneficial. It’s high in vitamin C, fiber, potassium, and has anti-inflammatory properties. Adding olive oil to the mix ups the health quotient – it’s rich in monounsaturated fats which are fantastic for heart health. Not to forget the fresh parsley and mint, known for their anti-inflammatory properties, while also helping aid digestion.
Culinary Companions
This salad isn’t just a stand-alone wonder. It pairs marvelously with a plethora of dishes. The zesty notes of the salad makes it a perfect partner to fish and chicken dishes offering a light, fresh element. It complements grilled fish with citrus and lemon herb chicken, both dishes that also provide a breezy coastal undertone. For plant-based options, this salad pairs beautifully with a simple quinoa dish or an earthy, roasted veggie platter.
Every bite of this Fennel and Orange Salad takes me back to my coastal upbringing, the salty Atlantic breeze, and the shared meals with family. It reminds me why I fell in love with cooking in the first place. So, whether it’s for your health, to try something new or to embrace the fresh flavors of summertime, I could not recommend this Fennel and Orange Salad enough.
.
What You’ll Need
- 4 large fresh oranges
- 2 small fennel bulbs
- 1/4 cup of olive oil
- 2 tablespoons of fresh lemon juice
- 1 tablespoon of white wine vinegar
- Salt and pepper to taste
- 1/4 cup of chopped fresh parsley
- 1/4 cup of chopped fresh mint
Method
Step One
Peel the 4 large fresh oranges, making sure to remove all of the white pith. Over a bowl to catch the juice, cut the oranges into segments. Set the segments aside and reserve the juice.
Step Two
Prepare the 2 small fennel bulbs by cutting off the stalks. Then slice the bulbs thinly, preferably with a mandoline slicer. Add the sliced fennel to the bowl with the orange segments.
Step Three
In a separate bowl, combine 1/4 cup of olive oil, 2 tablespoons of fresh lemon juice, and 1 tablespoon of white wine vinegar. Whisk the ingredients together until well blended.
Step Four
Pour the olive oil mixture over the fennel and oranges. Season with salt and pepper to taste, then toss gently to ensure all pieces are coated.
Step Five
Arrange the salad in a serving dish and sprinkle 1/4 cup of chopped fresh parsley and 1/4 cup of chopped fresh mint on top. Your Fennel and Orange Salad is ready to serve. Enjoy!
