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Home » Ingredients » Winter Vegetables

Italian Fennel Salad With Blood Orange Recipe

Published: Feb 7, 2021 · Modified: Jul 14, 2023. This post may contain affiliate links. Please read my disclosure policy.

Recipe Jump to Video
This Italian orange salad with fennel is originally from Sicily where juicy and sweet oranges grow under the hot sun of the Mediterranean sea. This is a savory fruit salad where the citrus of the oranges is contrasted by the aniseed fennel, creating the perfect side dish for grilled meat or fish.
This Italian orange salad with fennel is originally from Sicily where juicy and sweet oranges grow under the hot sun of the Mediterranean sea. This is a savory fruit salad where the citrus of the oranges is contrasted by the aniseed fennel, creating the perfect side dish for grilled meat or fish.

This Italian fennel salad with blood orange is originally from Sicily where juicy and sweet oranges grow under the hot sun of the Mediterranean Sea. This is a savory fruit salad where the citrus of the oranges is contrasted by the aniseed fennel, creating the perfect side dish for grilled meat or fish. The beautiful color combination of the scarlet red blood orange and the candid white crunchy fennel make this fennel orange salad a perfect showpiece for the center table.

Italian Fennel Salad With Blood Orange
Jump to:
  • Fennel taste
  • Ingredients
  • Preparing the salad
  • What to serve with this salad
  • Peeling the oranges to make the monkeys
  • Blood orange season and benefit
  • FAQ
  • More Italian winter salads
  • More recipes with oranges
  • 📋Italian Fennel Salad With Blood Orange Recipe

This is not a regular orange salad recipe but a savory winter salad to serve as a side dish.

Its delicate and pungent flavor is the perfect balance to grilled or barbecued meat or fish.

I like to use blood oranges (Tarocchi or Moro) for their gorgeous shade of ruby red that blends into the orange and their intense sweet and sour taste.

This simple salad is so festive and vibrant that you don't need any centerpiece.

Add some extra fun to the table by making monkeys with orange peels and having them climb the salt and pepper mills.

For more winter salad recipes you can find: Puntarelle alla Romana, and Italian raw artichoke salad.

Italian Fennel Salad With Blood Orange

Fennel taste

Sicilian fennel has an anise flavor; you either love or hate it. It is fresh, low in calories, and with a crunchy texture.

In Italy, we sometimes eat it at the end of the meal as it helps digestion and leaves a pleasant fresh taste in your mouth.

If you cook it, its sweet anise taste diminishes, making it smooth and creamy.

fennel bulb

Ingredients

For this delicious salad, you need simple, fresh ingredients:

  • baby romaine lettuce leaves to use as a base
  • 1 fresh fennel
  • 2 blood oranges: I like to use blood oranges for their gorgeous color and flavors. You can also use navel oranges. I wouldn't use Vanilla oranges as they are flavorless. I haven't met anyone who likes them
  • extra virgin olive oil
  • salt and black pepper

There is no need for additional salad dressing, as the juicy orange will make a natural vinaigrette.

If you can buy organic oranges, add the orange zest for additional flavor.

Blood oranges cut in half

Preparing the salad

  1. Wash and cut the fennel bulb in half
  2. Cut the fennel into thin slices
  3. Once the oranges are peeled and the white skin removed, cut the oranges into round slices
  4. Place the washed baby romaine leaves in a salad bowl
  5. Layer the orange slices with the thinly sliced fennel
  6. Season with salt, pepper and drizzle with extra virgin olive oil
preparing the fennel orange salad

What to serve with this salad

Because its flavor is delicate, citrusy, and aniseed, this wonderful salad combines well with either meat or fish.

In the video, I serve it with duck breast a l'orange and gratin dauphinoise, a perfect combination for a special dinner.

You can also serve it with Sea bream cooked in salt, cod baked with potatoes or barbecued meat like Brazilian picanha or a veal Milanese.

orange salad served with magret a l orange

Peeling the oranges to make the monkeys

Peel monkeys are easy to do and so much fun, especially if you have children. It is definitely worth taking a few minutes to make them.

Look carefully at the picture; the top of the orange is the head and the arms, and the bottom is the legs.

monkeys made of orange peel on salt and pepper graters

If you want to make the peel monkey, use a very sharp knife and follow the instructions:

  1. Carve the head on top of the orange making a round, leaving a part uncut for the neck
  2. Leave some space and carve another circle for the arms, leaving a part uncut for the body
  3. Carve vertically from under the armpit the left side of the body
  4. Make another round at the bottom of the orange for the legs, leave a part uncut for the body
  5. Carve the right side of the body from the leg up to the armpit
  6. Remove the bottom of the orange on a round shape
carving the monkey peel
  1. Remove the peel between the legs and the arms
  2. Gently remove the peel monkey from the orange
  3. Cut the legs circle in half so the monkey can climb
  4. Position the monkey over a bottle or salt and pepper mill
remove the peel from the orange

Blood orange season and benefit

There are different kinds of blood orange, the most common growing in Italy (mainly in the south: Sicily, Calabria, and Puglia) are Tarocco, Moro, Sanguinello.

They mature in December and you can find them in the markets from January to March, or even Spring depending on the type.

The red color is due to a high content of anthocyanins which are also present in blueberry, raspberry, black rice, and black soybean.

Anthocyanins have antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as prevention of cardiovascular diseases as described in the article below from the US National Institute of Health:

Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits

I eat them just because they are my favorite oranges.

fennel and orange salad

FAQ

What to do with fennel fronds?

Do not throw away the fennel fronds. You can use them to flavor stocks, soups or stews. I add them in the chickpeas cooked on an open fire. It adds a light anise-flavored. You can store them in the freezer.

Can you eat fennel raw?

Absolutely, in Italy, we often eat it at the end of a big meal as it cleanses the palate and helps digestion.

Is there real blood in a blood orange?

Not, they are called blood oranges because their red scarlet color resembles blood.

More Italian winter salads

Italian salads are always very simple, made with seasonal produce, "they" are the star of the plate.

Winter is the season for artichokes, oranges, puntarelle, fennels. So those are the salads you will find on an Italian table during the cold weather:

  • Italian raw artichokes salad
  • Puntarelle alla Romana

More recipes with oranges

  • Orange liqueur
    Homemade Orange Liqueur Curacao Style
  • Coconut Orange Loaf Cake
    Coconut Orange Loaf Cake
  • bitter orange marmalade on two slices of bread
    Traditional Sicilian Bitter Orange Marmalade Recipe
  • magret de canard a l orange
    Easy Magret de Canard Sauce a l'Orange Recipe

If you are making the Italian Fennel Salad With Blood Orange, leave your comment below I would like to hear from you. You can find more delicious ideas if you FOLLOW ME on Facebook, YouTube, Pinterest and Instagram or sign up to my newsletter.

Italian orange salad with fennel on a serving bowl and peel monkeys on the salt and pepper

📋Italian Fennel Salad With Blood Orange Recipe

This Italian fennel salad with blood orange is originally from Sicily where juicy and sweet oranges grow under the hot sun of the Mediterranean Sea. This is a savory fruit salad where the citrus of the oranges is contrasted by the aniseed fennel, creating the perfect side dish for grilled meat or fish. The beautiful color combination of the scarlet red blood orange and the candid white crunchy fennel make this fennel orange salad a perfect showpiece for the center table.
Prep Time 15 minutes minutes
⏲️Total Time 15 minutes minutes
Servings: 6 people
Print Rate SaveSaved!
Author: Laura Tobin

Ingredients
 
 

  • 1 head baby romaine salad
  • 1 fennel
  • 2 blood orange Tarocchi or Mora
  • 2 tablespoon extra virgin olive oil
  • salt & pepper
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Equipment

  • Cutting board set
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Instructions

  • Wash and cut the fennel in half
    1 fennel
  • Slice the fennel
  • Peel the oranges and make the monkey peels (optional)
    2 blood orange
  • Cut the oranges into slices
  • Place the washed baby romaine leaves in a salad bowl
    1 head baby romaine salad
  • Layer the oranges slices with the fennel
  • Season with salt, pepper and drizzle with extra virgin olive oil
    2 tablespoon extra virgin olive oil, salt & pepper
  • Serve it

Video

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Notes

  • In this recipe, I use blood oranges but you can use regular oranges
  • Seasoning is very simple as the juice of the orange will add a nice citrusy flavor
  • If you prefer, you can substitute fennel with endive

Nutrition

Calories: 332kcal | Carbohydrates: 20g | Protein: 3g | Fat: 29g | Saturated Fat: 4g | Sodium: 123mg | Potassium: 1016mg | Fiber: 8g | Sugar: 2g | Vitamin A: 372IU | Vitamin C: 42mg | Calcium: 125mg | Iron: 2mg
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Reader Interactions

Comments

  1. Dannii

    July 06, 2020 at 8:03 am

    5 stars
    What a beautiful looking salad. So light and fresh.

    Reply
    • Laura

      July 07, 2020 at 10:13 am

      Thank you

      Reply
  2. Elizabeth

    July 06, 2020 at 8:31 am

    5 stars
    I used to be quite sceptical about putting fruit in salads (other than a dessert fruit salad) but it totally works! The sweet and savoury really pair well together, and this salad is perfect for a summer BBQ table.

    Reply
    • Laura

      July 07, 2020 at 10:13 am

      yes, it really does work. Thank you

      Reply
  3. Emmeline

    July 06, 2020 at 9:24 am

    5 stars
    This looks like a delicious salad - love that flavor combo! And oh my god I have to try to make those monkeys, what a fun idea!

    Reply
    • Laura

      July 07, 2020 at 10:12 am

      Thanks, I am sure you will enjoy

      Reply
  4. Jacqueline Meldrum

    July 06, 2020 at 10:05 am

    5 stars
    I am leaving excited about the combination of orange and fennel. Thanks so much for the recipe.

    Reply
    • Laura

      July 07, 2020 at 10:11 am

      You are welcome

      Reply
  5. Adrianne

    July 06, 2020 at 11:32 am

    5 stars
    Orange and fennel, what a winning combination! I love the simple sound of this salad and that the flavours sound amazing. Love the idea of the peel monkey, very clever!! Cheers for sharing.

    Reply
    • Laura

      July 07, 2020 at 10:11 am

      Thank you, often simple is best

      Reply
  6. E Swift

    October 20, 2020 at 1:17 am

    My mother is Sicilian and she would often make a similar orange salad as a refreshing snack for us as kids or even as a dessert after dinner. She made it slightly different though, chopping up the oranges and fennel in bite sized pieces, I have recently discovered that this salad is not only delicious but extremely beneficial for those suffering joint pains. I was starting to experience the early signs of arthritis in my fingers and was inspired to make my mum’s orange salad this winter, with generous amounts of freshly milled black pepper, eating a bowl full 3 times a day. The pains have literally disappeared. I recently found out that 3 elements in the salad are known inflammation suppressants- Extra virgin olive oil, oranges and black pepper. I did not experience anymore joint pain in my fingers all winter! Two weeks ago, I stopped having my orange salad, and already I am starting to experience tightness and swelling in the joint of my little finger. I started back on the orange salad diet 2 days ago and the swelling and tightness has already gone down. I guess an orange salad is now going to be a daily part of my diet as I age. Never underestimate the wisdom of our Italian mamas!

    Reply
    • Laura

      October 20, 2020 at 4:54 am

      Thank you for the comments. I will never again underestimate our mamas' wisdom and I will also have an orange salad every day.

      Reply

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Laura Giunta Tobin

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