Warm salads are a perfect way to include vegetables through the cooler months. Seasonal vegetables work well here such as fennel and orange. When braised and caramelised, fennel changes from an aniseed taste through to a sweet and creamy flavour, that omits perfumes of cinnamon when it cooks. This Warm Caramelised Fennel, Orange and Tomato Salad recipe is adapted from Mark Jensen’s The Urban Cook.
warm caramelised fennel, orange and tomato salad recipe
- 6 people
- preparation time
- 10 minutes
- cooking time
- 15-20 minutes
- 2 fennel bulbs
- 2 oranges
- 100ml olive oil
- 2 1/2 tablespoons white wine vinegar
- 1 punnet of cherry tomatoes, halved
- 2 handfuls of flat leaf parsley, roughly chopped
Trim the fennel tops and the bottom core from the fennel. Slice in half and then slice again into quarters, then slice the quarters in half once more. Cut the skin and pith from the oranges and then segment the oranges. Place the segments in a bowl and squeeze the juice from the remaining oranges.
Cook fennel in a fry pan with a good lug of oil. Allow to caramelise on one side, then flip over. This should take around 3-4 minutes on each side. Once caramelised, add the orange juice with the vinegar and allow to reduce by a third. Now add in the orange segments and tomatoes and toss to combine. Allow to heat through for 5 minutes and then toss through the parsley. Season and serve.
nutritional information for warm caramelised fennel, orange and tomato salad
- This salad can also be served cold. It complements rich, braised meats such as pomegranate ribs.
- The abundance of oranges in this dish gives a favourable hit of vitamin C and bioflavanoids.
- Parsley provides a non heme source of iron.
Jessica Cox is a qualified practicing Nutritionist with a Bachelor Health Science (Nutrition) and over 15 years of clinical experience. She is the founder and director JCN Clinic, published author and established recipe developer. Jessica is well respected within health and wellness space for her no fad approach and use of evidence-based nutrition.