Traditional recipes

Fennel and orange salad recipe

Fennel and orange salad recipe

  • Recipes
  • Dish type
  • Salad
  • Green salad
  • Rocket salad

This is a traditional Italian salad served on wild greens. Here I use wild rocket.

105 people made this

IngredientsServes: 4

  • 1 bulb fennel, trimmed and sliced
  • 2 large oranges, peeled and sliced into rounds
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon poppy seeds
  • salt to taste
  • 2 (100g) bags wild rocket - chopped

MethodPrep:15min ›Ready in:15min

  1. Place the fennel and orange in a large bowl. Drizzle with olive oil and vinegar; sprinkle with poppy seeds and salt. Chill and serve over a bed of rocket.

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Reviews & ratingsAverage global rating:(36)

Reviews in English (29)

This is simple to make. The flavours of orange and fennel compliment each other well and are a delicious change from the usual green salad..-02 May 2011

by SweetTooth

Used different ingredients.This is absolutely delicious, and I now make it every week or two! The first time I brought it to work, people thought I had gotten it at a posh shop. They kept saying, "Wow, it looks beautiful!" The flavour was wonderful. I also threw in some dried cranberries, which really added to the presentation. If you really wanted to be fancy, you could throw some toasted chopped pecans on there. brilliant recipe!-24 Jul 2008

I love this simple, easy salad and enjoy serving it to guests.-18 Sep 2011


Italian Fennel and Orange Salad

With only 4 ingredients, Italian Fennel & Orange Salad is the perfect salad recipe for winter and ready in under 5 minutes. Crisp slices of fennel, juicy orange, and a splash of olive oil make this a refreshing side dish, perfect for lunch or dinner.


Avocado and Oranges Salad with Fennel Fronds

Fronds are those cute frilly light green leafy things attached to the stalks that grow out of a fennel bulb. They look like fresh dill, and they have a light taste similar to aniseeds. I grow fennels in my garden especially for these, I add this to spinach or chard to make the Greek kaltzunias (little small pies) and to attract butterflies in my garden. If you buy fennel with these, don’t throw these away and if you do not need them at the moment, freeze them! If you do not get them, then replace them with tinny fennel bulb slices.

The origin of fennel and orange salad is not completely known, but it may have its roots in the Arab world and come to Europe after the invasions of Spain and. The orange salad was created as a poor dish (wild fennel can be found at the border of many roads) and it doesn’t require cooking. Today, the fennel and orange salad is known all over the world and it is served as an appetizer/salad or as a final dish after an important meal.

I love to collect fennel fronds if traveling in Greece in Early spring, the same period as oranges get ripe.

In this recipe I completed the ingredients with avocado for its soft texture and the taste which combines well with citrus, In addition a roasted pine nuts give a welcome crunchy texture.

For the dressing I opted for some white balsamic vinegar flavoured with honey and Dijon mustard.


  • For the Salad:
  • 1 (7-ounce) bag arugula (about 7 cups)
  • 1 large fennel bulb, cored and very thinly sliced (about 3 cups), fronds reserved
  • 1/4 small red onion, thinly sliced (about 1/4 cup)
  • 2 navel oranges, cut into skinless, pithless segments (see video here)
  • For the Dressing:
  • 1 teaspoon Dijon mustard
  • 2 teaspoons honey
  • 5 tablespoons white wine vinegar
  • 1/2 cup extra virgin olive oil
  • Kosher salt and freshly ground black pepper

Combine the arugula, fennel, fennel fronds, and orange segments in a large bowl.

In a small bowl, whisk mustard, honey, and vinegar. Whisking constantly, drizzle in olive oil. Season to taste with salt and pepper. Dress salad as desired (not all the dressing needs to be used). Serve immediately. Extra dressing can be stored in an airtight container in the refrigerator for up to 1 month.


Beetroot, orange and fennel salad recipe

In this salad I am using golden beetroots, as their sweetness is reminiscent of the purple ones of home &ndash whatever flavour shortfall there is, the aromatic, zingy citrus dressing addresses it perfectly. Once again, I would advocate roasting the beetroots with aromatics. Concentrating their flavour is paramount, and helping this delicious root vegetable lose some of its liquid by cooking it dry will do just that.

The number of beetroots is based on the fact that they tend to generally be on the small size, but it is best you judge how many you need. Being a Greek, I believe it is always better to have leftovers and eat them the next day than be short of anything, particularly when entertaining!

Ingredients

  • 1 handful pistachio nuts
  • 4 𔃃 golden beetroots, preferably with their stalks
  • 1 glug of extra-virgin olive oil, for drizzling
  • 1 sprig of fresh thyme
  • 2 garlic cloves, unpeeled
  • 2 oranges
  • 1 packet of watercress
  • 2 baby gem lettuces
  • 0.5 fennel bulb, fronds reserved
  • 1 handful pistachio nuts
  • 4 𔃃 golden beetroots, preferably with their stalks
  • 1 glug of extra-virgin olive oil, for drizzling
  • 1 sprig of fresh thyme
  • 2 garlic cloves, unpeeled
  • 2 oranges
  • 1 packet of watercress
  • 2 baby gem lettuces
  • 0.5 fennel bulb, fronds reserved
  • 1 handful pistachio nuts
  • 4 𔃃 golden beetroots, preferably with their stalks
  • 1 glug of extra-virgin olive oil, for drizzling
  • 1 sprig of fresh thyme
  • 2 garlic cloves, unpeeled
  • 2 oranges
  • 1 packet of watercress
  • 2 baby gem lettuces
  • 0.5 fennel bulb, fronds reserved
  • 1 tbsp extra-virgin olive oil
  • 1 squeeze of lemon juice
  • 1 tbsp extra-virgin olive oil
  • 1 squeeze of lemon juice
  • 1 tbsp extra-virgin olive oil
  • 1 squeeze of lemon juice
  • 300 ml freshly squeezed orange juice
  • 1 unwaxed orange, zest only
  • 20 ml lemon juice
  • 1 tsp orange blossom honey
  • 50 ml extra-virgin olive oil
  • 3 cardamom pods, crushed, seeds only
  • 1 cm (0.5inch) piece of fresh ginger, peeled and grated
  • 10.6 fl oz freshly squeezed orange juice
  • 1 unwaxed orange, zest only
  • 0.7 fl oz lemon juice
  • 1 tsp orange blossom honey
  • 1.8 fl oz extra-virgin olive oil
  • 3 cardamom pods, crushed, seeds only
  • 1 cm (0.5inch) piece of fresh ginger, peeled and grated
  • 1.3 cups freshly squeezed orange juice
  • 1 unwaxed orange, zest only
  • 0.1 cup lemon juice
  • 1 tsp orange blossom honey
  • 0.2 cup extra-virgin olive oil
  • 3 cardamom pods, crushed, seeds only
  • 1 cm (0.5inch) piece of fresh ginger, peeled and grated

Details

  • Cuisine: Greek
  • Recipe Type: Salad
  • Difficulty: Easy
  • Preparation Time: 20 mins
  • Cooking Time: 80 mins
  • Serves: 4

Step-by-step

  1. Preheat the oven to 180°C/350°F/gas mark 4. Roast the pistachios on a baking tray for 5&ndash7 minutes, then put aside to cool.
  2. Cut the stalks off the beetroots and set aside. Wash and dry the beetroots and place them on a piece of foil large enough to wrap them completely. Drizzle them with a little oil, season with salt and pepper, then add the sprig of thyme and the garlic cloves, wrap well and place in the oven. Check after 1 hour by inserting a knife into the beetroots, though they may need as long as 1½ hours, depending on their size.
  3. Wash the stalks and cut them into pieces about 5cm (2inch) long. Drop them into a pan of boiling water with a pinch of salt and cook for a few minutes, until soft but still with a bit of crunch, then drain and rinse under cold water. Put them into a bowl with a drizzle of oil and a squeeze of lemon, and season.
  4. Take the beetroots out of the oven when cooked and leave to cool. Peel, thinly slice and put into a bowl. Drizzle with a little oil and season with salt and pepper.
  5. Peel the oranges and divide into segments, discarding the membrane. Rinse and drain the watercress. Trim the ends off the lettuces and slice them horizontally into ½ cm-thick (0.1inch) rings. With a vegetable peeler or a mandolin, shave the fennel.
  6. To make the dressing, bring the orange juice and zest to the boil in a small saucepan, then boil until reduced by half. Place in a small blender and add the lemon juice, honey, oil and a pinch of salt and pepper, and blend to a thick consistency. Add the cardamom seeds and grated ginger and give it a good stir.
  7. On a flat serving plate, arrange the beetroot slices, watercress, fennel shavings, orange segments and baby gems in layers, scattering some of the beetroot stalks here and there. Drizzle the dressing over the salad and scatter over the roasted pistachios and fennel fronds.

This recipe is from Under the Olive Tree: My Greek Kitchen by Irini Tzortzoglou (£25, Headline). Out now.

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Comments

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    1. Cut peel and pith from oranges. Cut between membranes to release segments.
    2. Toss orange segments, fennel, onion, mint, and oil in large bowl to coat. Season salad generously to taste with salt and pepper. Transfer salad to platter. Garnish with olives and serve immediately.

    So simple and refreshing. Made it just as directed but next time will increase the mint a bit.

    I’ve been eating orange salad all my life since the 1940s my father came from Sicily all we used was cold oranges, salt and olive oil, sometimes all I have for lunch is orange salad very tasty and refreshing especially in the summer!

    I made this recipe exactly as written (WHY do people review / rate a recipe but with their many changes. Post your own version to rate). I used Blood oranges, and black Kalamata olives soaked in olive oil. The salad was amazingly tasty and refreshing. Freshly ground pepper and sea salt a must. Yum, and thanks for this new addition to our household menu!

    I love crunch so I added thinly sliced celery, purple cauliflower (which also added great colour), and toasted almonds. I also added red pepper flakes for some bite, and flat leaf parsley for some freshness. Everyone loved it. Agree with others to soak red onion first . makes a big difference.

    Absolutely delicious and a big hit at my dinner party. Even people who don't like fennel loved it. I sliced the red onion very thinly with a mandoline and macerated in orange juice per other reviews (and I used less than the recipe called for). Also omitted olives b/c I'm not a fan of them. Very light, refreshing, and flavorful!

    Loved this! Used a mandoline for super thin sliced fennel and onions. Soaked onion in OJ per suggestions. Served small quantities in big white bowls and it was absolutely beautiful. I would not change a thing. But, we did have just a bit left over and put it on top of arugula the next night. Worked great.

    Wonderful refreshing salad, very quick and easy. Definitely a keeper. Next time I'll use a little less red onion, even though I soaked the onions in OJ I think the flavor over powered the fennel. I omitted the olives, but don't think they were missed. I served the salad as a side for CL recipe Shrimp & Goat Cheese Risotto (very good).

    A crisp, light salad, perfect after a hearty soup and bread meal. Thanks to those who suggested soaking the onion in the orange juice definitely took away any harshness. I thought the salty olives counterbalanced the sweetness of the orange and fennel and really brought this salad to life.

    I have also made this with blood oranges, which I think makes the recipe even more interesting.

    I made this for a brunch with a little adjustments. I skipped the olives and added thinly sliced cucumbers. Next time I will double the amount of oranges and try another cooks advice on soaking the onions in orange juice, as I found the red onion I used was way too intense. Nevertheless, this was a great recipe and interesting combination of flavors. Will make again.

    I made this with blood oranges and skipped the olives, as I saw chef Marc Thuet make something similar at a recent cooking demonstration. I also macerated the onions in juice from the (blood) orange ahead of time, as it takes the sharpness away from the raw onions. Soaking raw onions in vinegar or juice is a lesson I got from a Chez Panisee cookbook. It makes a nice difference (to me) as I find raw onions too strong, and they upset my stomach, too. Macerating them sort of "cooks" them, I guess.

    Loved this salad however it needs to be handled carefully because the fennel is hearty and the oranges are delicate. Next time I will assemble with some oranges so flavors blend then add remainder once it is plated. Needed more oranges and sectioning takes time! Oil-cured olives are salty so omitting additional salt is OK.

    I made this for an Italian themed pot luck. It was delicious and refreshing (and I'm not even that fond of fennel!) I did use basil instead of mint. I'l make it again to go with salmon or chicken on the grill.

    When I had this dish in Sicilia, they used basil instead of mint, which I think is better. (They would often also add fish, which I think is definitely *not* better!) Mine doesn't come out as tasty, but I think it's because my grocery-store fennel is pretty sad -- not to mention expensive. It's no wonder people are hesitant to try some of the more unusual produce given the high prices and low quality I see in my local grocery. But this dish could make a fennel-lover out of anyone!

    Had a wonderful fennel and orange salad at a restaurant recently. I was hoping this might duplicate it. Alas it did not. Close but no cigar.

    This was a beautiful, simple salad requiring no work but VERY fresh ingredients, exceptional extra virgin olive oil, and a little course sea salt to perk it up a bit, I used some orange mint the second time I made it, and it was even better.

    this is good, interesting ingredients. use fresh stuff.

    I thought this was a very interesting blend of flavors! I might add some more oranges next time. Fresh mint is a must, though I julienned it to allow it to disburse more evenly throughout the salad. I also let it sit (not by choice) and the flavors seemed to combine a bit. Don't think it hurt though.

    My boyfriend gave this 3 forks I would have given 2. I thought this was simple to prepare and rather pretty. Had to use dried mint.Thanks so much to all the reviewers I always learn from you and your thoughts influence whether I will try a recipe or not.

    Delicious and refreshing, before, with, or after the main course. Added sliced cucumber, just to make it go further, and it was a lovely addition. (The Sicilians make an orange-cucumber salad with mint, so I knew it would be compatible.) Followed it with Oven-Braised Beef with Tomato Sauce and Garlic, accompanied by orzo. A good way to chase away the winter blues.

    I really liked this salad and will make it again. It is a refreshing mix of ingredients that go well together. Next time Iɽ use less onion though.

    I know that northern Italian cuisine is considered "in vogue" by some Americans, but this dish is another example of the genius of regional, southern Italian cuisine: using simple, but freshest quality ingredients and marrying them into unbelievable tastes.

    A very refreshing salad and easy to make! I served it as a side dish with a hot and spicy sausage - it was great.


    Recipe Summary

    • 1 (10 ounce) bag baby spinach leaves
    • 2 oranges, peeled and sectioned
    • ½ large fennel bulb, thinly sliced
    • 1 teaspoon chopped fennel fronds
    • ¼ cup toasted sliced almonds
    • 1 tablespoon chopped fresh mint
    • 3 tablespoons olive oil
    • 2 tablespoons orange juice
    • ½ teaspoon ground cumin
    • ½ teaspoon onion powder
    • salt and pepper to taste

    Place the spinach, orange sections, sliced fennel, fennel fronds, almonds, and mint into a large mixing bowl set aside. Whisk together the olive oil, orange juice, cumin, onion powder, salt, and pepper in a small bowl. Pour the dressing over the salad, and toss gently to dress. Serve immediately.


    • 1 medium fennel bulb with leaves
    • 4 cups torn romaine lettuce
    • 2 cups torn radicchio (1/2 of a small head)
    • 2 medium oranges, peeled and sectioned
    • 1 small red onion, halved and thinly sliced
    • 3 tablespoons white-wine vinegar
    • 2 tablespoons olive oil
    • 2 tablespoons water
    • 2 cloves garlic, minced
    • 1 ½ teaspoons finely shredded orange zest
    • 1 teaspoon sugar or sugar substitute (see Tip) equivalent to 1 teaspoon sugar
    • ⅛ teaspoon salt
    • ⅛ teaspoon ground pepper

    Snip enough of the fennel leaves to make 1 teaspoon reserve for dressing. If desired, save additional fennel leaves for garnish. Cut off and discard fennel stalks. Remove any wilted outer layers of the fennel bulb cut a thin slice from the base of the bulb. Cut bulb into quarters lengthwise, then thinly slice quarters.

    Arrange romaine, radicchio, orange sections, onion slices, and fennel slices on a large serving platter.

    Combine the reserved 1 teaspoon chopped fennel leaves, the vinegar, olive oil, the water, garlic, orange zest, sugar, salt, and pepper whisk together until well mixed (see Tip). To serve, spoon dressing over individual servings. Garnish with fennel leaves if desired.

    Tips: If using a sugar substitute, we recommend Splenda Granular, Equal Spoonful or packets, or Sweet 'N Low bulk or packets. Follow package directions to use product amount equivalent to 1 teaspoon sugar. Nutrition Facts Per Serving with Substitute: same as below, except 91 cal., 11 g carb.

    To make a creamier dressing, whisk 1 tablespoon light mayonnaise or salad dressing into the dressing in Step 3.


    What’s in this fennel orange salad?

    Fennel and orange are a famous pairing in Mediterranean and Italian cuisine. You may have seen a Sicilian version that’s a big plate of oranges with sliced fennel on top. Why are these flavors often paired together? Well, the sweet citrus flavor of oranges are lovely pairing with the subtle black licorice perfume of raw fennel. It’s truly a sensory experience. (Here’s a stunning cake with that combo).

    Alex and I designed this salad as a green salad featuring that well-known pairing. Here’s what’s in this fennel orange salad:

    • Oranges: Use a mix of blood orange and Cara Cara for the best color and flavor contrasts. You’ll use a fancy technique to “supreme” the orange into sections (see below).
    • Fennel: Grab a bulb of fennel in the produce section! Learn more about fennel here. (PS It’s also fantastic roasted as a side dish or in other fennel recipes.)
    • Leafy greens: Use whatever type of baby greens you’d like! It’s nice to have a mix to vary texture and flavor. If you’re using baby kale, arugula or spinach, make sure to use some other milder greens or lettuces for contrast.
    • Shallot & pistachios: Shallot is a milder version of red onion: here it’s thinly sliced into rings. Crushed pistachios add a little crunch and texture.
    • Citrus vinaigrette: Top it all off in a homemade citrus salad dressing.

    • 2 blood oranges
    • 1/4 cup extra-virgin olive oil
    • 2 tablespoons white wine vinegar
    • 2 teaspoons honey
    • 3/4 teaspoon kosher salt
    • 3/4 teaspoon black pepper
    • 1 (10-oz.) head curly endive, leaves separated
    • 1 (10-oz.) head radicchio, chopped
    • 1 (10-oz.) fennel bulb, cored and thinly sliced
    • 1/3 cup chopped toasted hazelnuts
    • 1/4 cup torn fresh mint
    • 1 small shallot, thinly sliced

    Nutritional Information

    • Calories 142
    • Fat 10g
    • Satfat 1g
    • Unsatfat 8g
    • Protein 3g
    • Carbohydrate 12g
    • Fiber 4g
    • Sodium 214mg
    • Calcium 7% DV
    • Potassium 12% DV
    • Sugars 6g
    • Added sugars 1g