Caramelized Fennel and Onions

Gluten Free
Health score
7%
Caramelized Fennel and Onions
70 min.
4
237kcal

Suggestions


Are you ready to elevate your side dish game with a delightful burst of flavor? Look no further than this Caramelized Fennel and Onions recipe! This gluten-free dish, perfect for any occasion, showcases the sweet and savory harmony created when fennel and onions are slowly caramelized to perfection. With just a handful of simple ingredients, you can transform these humble vegetables into a luxurious accompaniment that pairs beautifully with chicken, seafood, or even as a standout crostini topping.

The caramelization process draws out the natural sugars, creating a rich, golden-brown color and a depth of flavor that's simply irresistible. The addition of freshly grated Parmesan, zesty lemon juice, and fragrant parsley brings a refreshing brightness, balancing the earthy notes of the fennel and onions perfectly. This dish not only offers a tantalizing taste experience but also a beautiful presentation with its vibrant colors.

Whether you’re hosting a dinner party or simply enjoying a cozy night in, this Caramelized Fennel and Onions dish promises to impress. With a cooking time of just 70 minutes, you can easily prepare this side while attending to the main course, making it a seamless addition to your menu. Set your taste buds tingling and bring a touch of elegance to your table with this sophisticated and satisfying recipe!

Ingredients

  • large onions halved sliced lengthwise (root to tip)
  • large fennel bulbs sliced into 1/ slices
  • 0.3 cup olive oil extra virgin 
  • Tbsp butter 
  • servings salt 
  • 0.3 cup parmesan grated
  • tablespoons parsley fresh chopped
  • teaspoon lemon zest 
  • teaspoons juice of lemon 

Equipment

  • frying pan
  • pot

Directions

  1. Heat olive oil and butter in a large, uncovered, wide pan on medium high heat.
  2. Add the sliced fennel and onions and stir to coat. Stir occasionally.
  3. After about 10 minutes, sprinkle the onions and fennel with salt. Lower the temperature to medium.
  4. You want to strike a balance between allowing the pan to get hot enough so that some caramelization (when the natural sugars in the onion and fennel start to brown) and keeping the pot from getting so hot that the onions and fennel dry out.
  5. If it becomes an issue, you can add a couple tablespoons of water to the pan to help the onions and fennel to keep from drying out too much.
  6. Scrape up browned bits: Stir occasionally, scraping up any browned bits from the bottom of the pan. Note that the browned bits are the tastiest parts.
  7. Cook for another 30 minutes to an hour, depending on how much of a hurry you're in, and how caramelized you want your mixture to be. The longer you cook, the more caramelized and browned.
  8. Taste test along the way to see if the cooking has been sufficient for your taste.
  9. By the way, the onions and fennel will have plenty of flavor without having to be completely cooked down and browned all over.
  10. Toss with Parmesan, parsley, lemon: When ready to serve, remove from heat and toss in the freshly grated Parmesan cheese, the chopped parsley, lemon zest and lemon juice. Taste and add more lemon juice if necessary.
  11. Serve alone as a side to chicken or seafood, or on crackers or thinly sliced toasted baguette for a crostini. You can also use it as a filling for a rustic tart.

Nutrition Facts

Calories237kcal
Protein7.45%
Fat66.53%
Carbs26.02%

Properties

Glycemic Index
45.25
Glycemic Load
3.83
Inflammation Score
-7
Nutrition Score
13.264347898571%

Flavonoids

Eriodictyol
1.39mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
4.33mg
Luteolin
0.05mg
Isorhamnetin
3.76mg
Kaempferol
0.52mg
Myricetin
0.32mg
Quercetin
15.51mg

Nutrients percent of daily need

Calories:237.07kcal
11.85%
Fat:18.33g
28.19%
Saturated Fat:4.85g
30.34%
Carbohydrates:16.13g
5.38%
Net Carbohydrates:11.1g
4.04%
Sugar:7.93g
8.81%
Cholesterol:11.88mg
3.96%
Sodium:382.03mg
16.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.62g
9.23%
Vitamin K:115.06µg
109.58%
Vitamin C:23.86mg
28.92%
Fiber:5.03g
20.11%
Vitamin E:2.75mg
18.36%
Potassium:615.11mg
17.57%
Manganese:0.33mg
16.27%
Calcium:153.27mg
15.33%
Phosphorus:125.9mg
12.59%
Folate:49.99µg
12.5%
Vitamin A:464.69IU
9.29%
Magnesium:31.44mg
7.86%
Vitamin B6:0.15mg
7.73%
Iron:1.27mg
7.06%
Copper:0.11mg
5.62%
Vitamin B2:0.08mg
4.85%
Vitamin B3:0.88mg
4.42%
Vitamin B5:0.41mg
4.09%
Selenium:2.64µg
3.78%
Zinc:0.56mg
3.74%
Vitamin B1:0.05mg
3.43%
Vitamin B12:0.08µg
1.35%