Seared Fennel and Orange Salad

Seared Fennel is combined with Orange to create an unusual salad that balances the sweetness of orange with the saltiness of olives. Served with fresh baby greens and drizzled with a classic dressing, it is the perfect start to a great meal.

sweet savoryPrep Time: 20 min
Cook Time: 4 min
Ready In: 25 min

Servings: 4

1 tbsp fresh squeezed Lemon Juice
1 tbsp fresh squeezed Orange Juice
1 tbsp Extra-virgin Olive Oil
½ tbsp Dijon Mustard
1 tbsp chopped fresh Mint
Salt and fresh Ground Black Pepper to taste
2 medium Oranges
1 Fennel Bulb
½ tbsp Extra-virgin Olive Oil
Salt and fresh Ground Black Pepper to taste
4 to 6 cups Baby Greens
½ small Red Onion, halved and thinly sliced
¼ cup Kalamata Olives, pitted, optional

Whisk all ingredients for dressing, and season with salt and pepper to taste. Set aside.
Cut about 1/2 inch off top and bottom of orange, enough to expose flesh. Stand orange up on cutting board. Using sharp knife, cut down and around orange, removing skin and pith, until no skin or pith remains. Hold orange in one hand over a bowl. With other hand, run small sharp knife along right and left sides of individual sections, loosening and freeing them, one by one, from membranes. Continue until orange is completely sectioned. Discard membrane. Set sections aside.
Rinse and pat fennel dry. Cut about 1/4 inch off bottom of bulb, cut in half and trim out and discard heart. Slice bulb into 1/4-inch slices.
Heat olive oil over medium-high heat in medium skillet. Once hot, add fennel slices, salt and pepper to taste, and cook for 2 to 4 minutes until caramelized and golden on both sides. Add oranges, then toss mixture with 2 teaspoons dressing. Remove from heat.
Toss salad greens with onion, olives and remaining dressing. Top salad with golden fennel and toss lightly to combine flavors. Garnish with more mint, if desired.

Tips & Notes
There’s nothing as good as a simple sautéed vegetable, like fennel. Though fennel is actually an herb in the same family as dill, cilantro and cumin, the bulb is a root vegetable. Seared and then sautéed, it becomes sweet savory with a hint of anise flavor. Long prized, this venerable vegetable was on Charlemagne’s menu and reportedly was a favorite of Thomas Jefferson.
The fennel flavor matches well with poultry or fish, so to create your meal you might pair it with herbed chicken, a few roasted potatoes and sliced tomatoes. If you prefer fish, try a nice baked flounder filet with wild rice and steamed green beans. The key is to not only give something new a try, but also think in terms of healthy combinations.

Nutritional Information Per Serving
Calories: 120
Total Fat: 6g
Saturated Fat: 1g
Carbohydrate: 17g
Protein: 2g
Dietary Fiber: 5g
Sodium: 100mg

Source: Diabetic Gourmet Magazine

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