Fennel and Orange Salad
This refreshing Fennel and Orange Salad is a sophisticated blend of crisp textures and vibrant flavors, perfect for a light lunch or elegant side. The classic combination of sweet, zesty orange and aromatic, slightly anise-flavored fennel creates a truly delightful experience.
For 3 servings
Prepare the fennel: Trim the fronds from the fennel bulb (reserve some for garnish if desired). Halve the bulb lengthwise, remove the tough core, and then thinly slice the fennel using a sharp knife or a mandoline for uniform pieces.
Prepare the orange: Using a sharp paring knife, carefully peel the orange, removing all white pith. Over a bowl to catch juices, segment the orange by slicing between the membranes to release the individual segments. Squeeze any remaining juice from the membranes into the bowl.
Toast the pine nuts: In a small dry skillet over medium-low heat, toast the pine nuts for 2-3 minutes, stirring frequently, until lightly golden and fragrant. Watch carefully to prevent burning. Set aside to cool.
Make the vinaigrette: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, collected orange juice, sea salt, and freshly ground black pepper until well combined and emulsified.
Assemble the salad: In a large mixing bowl, combine the thinly sliced fennel, orange segments, and fresh arugula.
Dress and serve: Pour the vinaigrette over the salad ingredients. Gently toss to ensure everything is evenly coated. Divide the salad among serving plates, sprinkle with the toasted pine nuts, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a mandoline for paper-thin fennel slices: This ensures a delicate texture and better absorption of the dressing. If you don't have one, slice as thinly as possible with a sharp knife.
- 2Segmenting oranges like a pro: To get perfect, pith-free orange segments, slice off the top and bottom of the orange. Stand it upright and slice downwards, following the curve of the fruit, to remove the peel and pith. Then, slice between the membranes to release the segments.
- 3Don't overdress: Start with about two-thirds of the vinaigrette and add more if needed. You want the salad to be lightly coated, not swimming in dressing.
- 4Serve immediately for best texture: Fennel can soften over time once dressed, so this salad is best enjoyed fresh to appreciate its crispness.
Adapt it for your goals.
Add Cheese
Crumble 1/4 cup of feta cheese or goat cheese over the salad for a creamy, tangy addition that complements the citrus and fennel.
Add ProteinAdd Protein
Turn this into a heartier meal by adding grilled shrimp, flaked smoked salmon, or thinly sliced grilled chicken breast.
Different Nuts/SeedsDifferent Nuts/Seeds
Substitute pine nuts with toasted slivered almonds, pistachios, or pumpkin seeds for a different crunch and flavor profile.
Why this is on our healthy list.
Rich in Fiber
Fennel and oranges are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Vitamin C Boost
Oranges are renowned for their high Vitamin C content, an essential antioxidant that supports immune function, skin health, and collagen production.
Healthy Fats
Extra virgin olive oil and pine nuts provide monounsaturated and polyunsaturated fats, which are beneficial for heart health and help with the absorption of fat-soluble vitamins.
Frequently asked questions
You can prep the fennel and orange segments a few hours in advance and store them separately in the refrigerator. Prepare the vinaigrette and toast the pine nuts. Assemble and dress the salad just before serving to maintain the crispness of the fennel and arugula.
