2 min read

Fennel and orange salad

An easy, no-cook, low-protein salad which is 1g protein per portion. This recipe serves two as a main or four as a side salad. Protein-free option provided. Needs one hour to marinate.
Fennel and orange salad
Fennel & orange salad, photo by Pauline.

Adapted from a published recipe (wish I could remember where!)

Shaved fennel salad with orange-coriander dressing

Whole fennel bulb, packaged rocket, and an orange on a wooden chopping board ready for preparation
The main ingredients: fennel bulb, an orange, and rocket leaves. By Pauline O'Connor

Ingredients

1 medium sized fennel bulb
Juice of one orange, or 2tbsp orange juice
1/2 a lemon, or 1 tablespoon of lemon juice.
salt to taste
75g rocket leaves. (This is 2g of protein or use other salad leaves if you want a protein-free salad.)
For the dressing
2 medium oranges (you can use the one which you juiced above)
1/2 medium lemon, or 1tbsp lemon juice
4 g coriander seeds
2 g black pepper seeds
8 leaves basil
salt to taste
30 ml extra virgin olive oil

Method

Half a fennel bulb finely chopped on a board, with a chef’s knife and fennel fronds beside it
Chopping the fennel bulb. Note the green fronds reserved on the right. By Pauline O'Connor

Wash the fennel and cut it in half from bottom to top. Shave the fennel with a mandolin or thinly slice with a good knife. Place it in a container with a lid.

Mix the orange and lemon juices over the shaved fennel and season with the salt. Cover, then marinate the ingredients for 1-hour in the fridge.

Orange segments and chopped pieces laid out on a board, with peel in a metal bowl and a small knife
Preparing the orange for the dressing. By Pauline O'Connor

To make the dressing, peel the orange and divide into segments. With a knife, remove the skin of each orange segment to create small slices of orange with only the fruit. Then cut each segment into 3-4 pieces and add to a small bowl.

Squeeze in one tablespoon of lemon juice and season with a pinch of salt, cracked black pepper and cracked coriander seed. Add the olive oil. Finely chop the basil and add to the bowl. Mix well and set aside.

Assembling the meal. Marinated fennel (top right), orange dressing (top left), plates with rocket (bottom). By Pauline O'Connor

Arrange the washed rocket leaves on serving plates. When the fennel is marinated, spoon it over the rocket. Add the orange dressing and reserved fennel fronds, then serve.

Fennel and orange salad, ready to eat! 1g protein per serving. By Pauline O'Connor

I hope you enjoy this recipe, please let me know or add your suggestions!