MSG Free Fennel-Orange Salad
Bright, refreshing, and built entirely from whole ingredients, this fennel and orange salad is the kind of dish that looks like it came from a restaurant but comes together with almost no effort. Crisp shaved fennel, juicy citrus segments, briny Castelvetrano olives, and paper-thin red onion create a combination that's bold without being heavy. The dressing is a simple whisk of olive oil, fresh orange and lemon juice, honey, and a pinch of red pepper flakes — nothing processed, nothing hidden, just clean flavors that let the produce shine. For anyone navigating MSG sensitivities, this recipe is a natural fit because every single component is a recognizable, unprocessed ingredient you can verify at a glance. The technique of soaking the shaved fennel in ice water is a small but brilliant step that curls the slices and gives them an irresistible crunch. Finished with torn parsley, delicate fennel fronds, and optional shaved Parmesan, it's as beautiful on the plate as it is satisfying to eat. This one is equally at home as a light lunch or an elegant starter alongside something heartier.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!