Salads and Vegetables: Salads: Fennel and Orange Salad

Fennel's sweet anise flavor complements most fruits. This lovely combination is equally good before or after the main course.

Author: American Institute for Cancer Research
Date: November 20, 2007

Serves: 4 person(s)

Preparation Time: 20 mins
Cooking Time: 0 mins


    1 small bunch arugula, rinsed and dried
    1 large navel orange, peel and white pith removed
    1 large fennel bulb
    4 paper-thin slices red onion
    16 oil-cured black olives
    1 Tbsp extra virgin olive oil
    1 Tbsp fresh orange juice or 1/2 Tbsp. frozen orange juice concentrate
    1/2 Tbsp dried orange zest
    1 dash each salt and freshly ground black pepper, to taste


    Arrange arugula to make a bed on each of four salad plates.

    Cut orange crosswise into thin slices. Arrange one-fourth of slices over arugula on each plate.

    Cut away feathery tops of fennel at base of round stalks and discard. Slice off bottom of bulb, remove tough outer layer of bulb and discard both. Halve bulb vertically. Using very sharp knife, cut each half crosswise into very thin slices. Arrange over orange slices.

    Separate onion slices into rings and arrange over fennel. Add olives. Sprinkle with salt and pepper.

    In small bowl, whisk oil with orange juice or concentrate and zest. Drizzle dressing over each salad. Serve immediately.

Nutritional Information
(Per Serving)

Calories:137 cals
Kilojoules:574 kJ
Fat:8.0 g
Carbohydrates:14.0 g
Protein:3.0 g
Cholesterol:0.0 mg
Sodium:266 mg
Saturated Fat:1.0 g
Fiber:4.0 g
Calcium:60.0 mg
Total Sugars:10.0 g

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