Orange & Fennel Salad with Dill Dressing
This salad not only looks attractive, but also has a fresh, summery flavour and lovely, crunchy texture. Fennel is part of the parsley family and is used extensively in the Mediterranean Diet.
Oranges are one of the most nutrient rich fruits and can be used in as many savoury as sweet dishes.
1 fennel bulb - trimmed and thinly sliced.
1 orange - peel and pith removed and cut into small segments (saving any juice for the dressing)
Small bunch of fresh dill - stalks removed and finely chopped
3 tsbp sunflower oil
1 tbsp white wine vinegar
About 3 caperberries - 2 finely chopped and one saved for garnish
Black pepper to taste
Place the prepared fennel in a bowl of iced water whilst preparing the other ingredients.
Make the dressing by placing the oil, vinegar, orange juice and black pepper in bowl and whisking together. Add the chopped caperberries and dill and mix in well.
Drain the fennel and mix with the orange segments.
Arrange on a plate and drizzle with the dressing. Finally, garnish with a couple of orange segments and the reserved caperberry.
This salad is delicious served with grilled fish.
Oranges are rich in Vitamin C, flavonoid antioxidants, lutein, calcium and potassium. Oranges are high in fibre and support liver detoxification.
Fennel is rich in phytonutrients including rutin and quercetin. Rutin supports the integrity of capillaries helping to improve circulation. Rutin is also a protective nutrient involved in eye health. Quercetin is a potent antioxidant and has many anti-aging and anti-inflammatory properties. Fennel is a good source of Vitamin C and is high in fibre.
Sunflower oil is an excellent source of Omega 6 essential fatty acids, Vitamin E and many other micro nutrients..