Mediterranean Diet Friendly Fennel-Orange Salad
Crisp shaved fennel, juicy orange segments, briny Castelvetrano olives, and paper-thin red onion come together in a salad that looks stunning on a platter and tastes even better than it looks. The technique of soaking the fennel in ice water is a small step that makes a big difference — it curls the slices slightly and gives them a satisfying crunch that holds up beautifully once dressed. A bright vinaigrette built from extra-virgin olive oil, fresh citrus juice, a touch of honey, and a pinch of red pepper flakes ties every element together with just the right balance of sweet, tart, and savory. This is exactly the kind of dish that thrives within a Mediterranean-style way of eating: whole vegetables, quality olive oil, fresh herbs, and bold flavors with no processed shortcuts in sight. The optional shaved Parmesan adds a salty, nutty finish that makes the whole thing feel a little more special without overwhelming the freshness of the produce. It comes together quickly and is best served right away, making it ideal as a starter, a light lunch, or a vibrant side alongside grilled fish or roasted chicken.
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Learn more →Ingredients
4 servings
For the salad
- 2 medium fennel bulbs, fronds reserved
- 3 medium navel oranges
- ¼ small red onion, very thinly sliced
- ⅓ cup castelvetrano olives, pitted and roughly torn
For the dressing
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh orange juice (from one of the segmented oranges)
- 1 tbsp fresh lemon juice
- 1 tsp honey
- ¼ tsp red pepper flakes
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped
- 2 tbsp fennel fronds, roughly torn (optional)
- 1 oz shaved parmesan (optional)
Instructions
- 1
Trim the fennel bulbs: cut off the stalks and any tough outer layers, then halve each bulb through the root. Using a mandoline or a sharp knife, shave the fennel crosswise into very thin slices, about 1/8 inch thick. Place in a large bowl of ice water and let stand for 10 minutes, until the slices curl slightly and crisp up. Drain well and pat dry with a clean kitchen towel.
- 2
Working over a bowl to catch the juice, cut the top and bottom off each orange, then stand each orange upright and slice away the peel and white pith from top to bottom, following the curve of the fruit. Hold the peeled orange over the bowl and cut between the membranes to release the segments, letting them fall into the bowl. Squeeze the spent membranes over the bowl to extract the juice, then measure out 2 tbsp of the juice for the dressing.
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