Toasted Fennel & Orange Salad
This vibrant Toasted Fennel & Orange Salad is a simple yet elegant dish, combining the sweet, juicy burst of fresh oranges with the warm, aromatic crunch of toasted fennel seeds.
For 2 servings
Prepare the oranges: Using a sharp knife, carefully peel the oranges, removing all white pith. Slice the oranges into 1/4-inch thick rounds or segments, removing any seeds. Set aside.
Toast the fennel seeds: Heat a small, dry skillet over medium-low heat. Add the fennel seeds and toast for 1-2 minutes, shaking the pan frequently, until fragrant and lightly browned. Be careful not to burn them. Remove from heat and set aside to cool.
Prepare the red onion: Peel and thinly slice the red onion. For a milder flavor, you can rinse the slices under cold water for a minute and pat dry.
Assemble the base: In a large bowl, gently combine the fresh arugula and thinly sliced red onion.
Arrange the salad: Artfully arrange the arugula and red onion mixture on individual serving plates. Place the orange slices evenly over the greens.
Dress the salad: Drizzle the extra virgin olive oil evenly over the assembled salad. Season generously with sea salt and freshly ground black pepper.
Finish and serve: Sprinkle the cooled toasted fennel seeds over the entire salad just before serving to ensure maximum crunch and aroma.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a very sharp knife for peeling and slicing the oranges to get clean cuts and remove all pith, which can be bitter.
- 2Toast the fennel seeds just until fragrant; over-toasting can make them bitter. Keep a close eye on them as they toast quickly.
- 3For an even distribution of dressing, you can whisk the olive oil, salt, and pepper in a small bowl before drizzling over the salad.
- 4Serve immediately after assembly to enjoy the crispness of the arugula and the fresh flavors; the salad can wilt if left dressed for too long.
Adapt it for your goals.
Added Protein/Fat
Crumble a small amount of goat cheese or feta over the top, or add a handful of toasted pistachios or walnuts for extra richness and crunch.
Herbaceous TwistHerbaceous Twist
Incorporate fresh mint leaves or a sprinkle of chopped fresh dill for an additional layer of aromatic freshness that pairs well with orange and fennel.
Citrus BoostCitrus Boost
Whisk in 1 tablespoon of fresh lemon juice or white wine vinegar with the olive oil for an extra tangy kick to the dressing.
Why this is on our healthy list.
Rich in Vitamin C
Oranges are an excellent source of Vitamin C, an antioxidant that supports immune function and skin health.
Digestive Health
Fennel seeds are known for their carminative properties, aiding digestion and reducing bloating, while arugula provides dietary fiber.
Antioxidant Powerhouse
Both oranges and arugula are packed with antioxidants, which help protect the body's cells from damage caused by free radicals.
Frequently asked questions
You can prepare the oranges, slice the onion, and toast the fennel seeds ahead of time. Store them separately. Assemble and dress the salad just before serving to maintain the freshness of the arugula.
