Equipment
* optional
Ingredients
Salad Base
- 400 g fennel bulbs, trimmed and cored
- 400 g navel oranges, peeled
Dressing and Accents
- 30 g capers, drained
- 30 ml extra virgin olive oil
- 15 ml white wine vinegar
- 3 g kosher salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 149 kcal
- Protein
- 2 g
- Carbohydrates
- 20 g
- Fat
- 8 g
- Fiber
- 6 g
- Sugar
- 12 g
- Sodium
- 521 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 587 mg
- Calcium
- 97 mg
- Iron
- 1.1 mg
- Magnesium
- 31 mg
- Phosphorus
- 74 mg
- Zinc
- 0.3 mg
- Vitamin A
- 61 mcg
- Vitamin C
- 71 mg
- Vitamin E
- 1.9 mg
- Vitamin K
- 70 mcg
- Vitamin B6
- 0.1 mg
- Thiamin
- 0.08 mg
- Riboflavin
- 0.09 mg
- Niacin
- 1.1 mg
- Folate
- 63 mcg
- Water
- 186 g
Sources: USDA FoodData Central
Method
Trim the fennel bulbs, reserving a few green fronds for garnish. Cut the bulbs in half, remove the core, and slice them paper-thin using a mandoline or a sharp chef's knife on a cutting board.
Cut the top and bottom off the oranges. Carefully slice down the sides to remove all peel and white pith. Cut the oranges into thin rounds or slice between the membranes to segment them, working over a small bowl to catch any dripping juices.
To the small bowl with the reserved orange juice, add the extra virgin olive oil, white wine vinegar, drained capers, kosher salt, and black pepper. Whisk vigorously until the dressing is emulsified.
Place the sliced fennel and oranges into a large mixing bowl. Pour the prepared vinaigrette over the top and gently mix to coat all ingredients evenly without breaking the orange pieces.
Allow the salad to rest at room temperature around 20°C/68°F for 5 minutes before serving. This lets the acidity soften the fennel slightly and helps the flavors meld. Garnish with the reserved fennel fronds.
Chef's Notes
- Using a mandoline for the fennel ensures paper-thin, crisp slices that easily absorb the vinaigrette without being tough.
- Working over a bowl when cutting the oranges is a professional technique that captures flavorful juices, which act as a natural sweetener for the vinaigrette.
- If capers are packed in salt rather than brine, be sure to rinse them thoroughly under cold water and soak them for a few minutes to prevent an overly salty dish.
Storage
Refrigerator: 1 day — Fennel will lose some crunch and oranges will release juices, but the flavor remains excellent. Best served fresh.
Troubleshooting
Fennel is too tough or fibrous to eat raw
Cause: The fennel was sliced too thickly
Fix: Let the salad marinate for 15-20 minutes longer so the vinegar and citrus juice can further break down the tough plant fibers
Prevention: Use a mandoline or take your time to shave the fennel as thinly as possible with a sharp knife
The salad tastes too bitter
Cause: White pith from the oranges was left attached to the flesh
Fix: Cannot be fixed once assembled, but adding a tiny pinch of sugar or a drizzle of honey to the dressing can help mask the bitterness
Prevention: Ensure all white pith is completely removed when peeling the oranges
Cultural Context
This vibrant salad is a classic winter staple in Sicily, where blood oranges and wild fennel grow abundantly. It perfectly balances sweet, salty, and acidic profiles, originally serving as a refreshing palate cleanser between heavier courses.
