Fennel and Orange Salad with Walnut Pesto

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Fennel and Orange Salad with Walnut Pesto
30 min.
6
281kcal

Suggestions

Ingredients

  • cups arugula leaves washed and dried
  • cup cooking wine dry white
  •  bulbs fennel with tops
  • 0.3 cup hazelnut oil 
  •  juice of lemon juiced
  • servings kosher salt 
  • tablespoons olive oil 
  • servings splash orange liqueur 
  •  oranges peeled
  • teaspoon pepper flakes red
  • servings sea salt 
  • 0.3 cup walnuts lightly toasted roughly chopped
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan
  • knife
  • whisk
  • spatula
  • mortar and pestle
  • tongs

Directions

  1. Special equipment: mortar and pestle
  2. Pick some of the leafy fronds from the tops of the fennel and reserve. Trim and reserve the stalks for plating and for cooking the fish in the Mackerel recipe. If the outer layer of any of the bulbs is bruised or seems somewhat dried out, remove and discard a layer.
  3. Cut the bulbs in half, lengthwise, and put them on a flat surface.
  4. Cut each half into 3 equal pieces so they look somewhat like sections of an orange wedge.
  5. Heat a large pan and add the olive oil. When the oil slightly hot, remove the pan from the heat. Arrange the fennel in a single layer in the bottom of the pan and season with the salt, and red pepper flakes. Return the pan to the heat and cook, undisturbed, until the fennel turns light brown on the first side, 3 to 5 minutes. Use a spatula or tongs to turn the fennel on its other side. When it browns on the second side, remove the pan from the heat and add the white wine. Season with salt, to taste, and return the pan to the heat. Cook over a low flame until all of the wine has reduced. How will you know? You will hear the sizzle of the fennel in the oil when the wine dries up. Insert a knife into a few of the fennel pieces. They should be tender and yielding. If not, add 1/2 cup of the water. Cook until the water evaporates. If necessary, add up to another cup (or maybe more if the fennel bulbs were unusually large), in small increments, to cook the fennel until it is tender. Taste a tiny piece for seasoning. Ideally, there should be very little liquid remaining at the end of the process.
  6. Remove the fennel from the pan and set aside to cool to room temperature.
  7. Use a mortar and pestle to grind the walnuts. Alternatively, chop them with a large knife. In a small bowl whisk together the walnuts with the lemon juice, a pinch of sea salt, the hazelnut oil and the orange liqueur. Taste for seasoning. Set aside.
  8. Transfer the fennel to a serving bowl and toss with some of the walnut pesto.
  9. Add the orange sections and arugula leaves with 2 tablespoons fennel stalk slices and toss to blend. Taste for seasoning.
  10. Serve immediately.

Nutrition Facts

Calories281kcal
Protein4.03%
Fat65.45%
Carbs30.52%

Properties

Glycemic Index
25.75
Glycemic Load
3.49
Inflammation Score
-7
Nutrition Score
11.934347722841%

Flavonoids

Cyanidin
0.13mg
Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
1.09mg
Hesperetin
12.78mg
Naringenin
6.91mg
Luteolin
0.09mg
Isorhamnetin
0.29mg
Kaempferol
2.39mg
Myricetin
0.07mg
Quercetin
0.94mg

Nutrients percent of daily need

Calories:280.84kcal
14.04%
Fat:17.29g
26.59%
Saturated Fat:1.72g
10.77%
Carbohydrates:18.14g
6.05%
Net Carbohydrates:14.11g
5.13%
Sugar:12.78g
14.2%
Cholesterol:0mg
0%
Sodium:439.83mg
19.12%
Alcohol:8.02g
100%
Alcohol %:4.46%
100%
Caffeine:3.9mg
1.3%
Protein:2.4g
4.79%
Vitamin K:59.7µg
56.86%
Vitamin C:35.59mg
43.14%
Vitamin E:5.69mg
37.92%
Manganese:0.4mg
20.22%
Fiber:4.03g
16.12%
Potassium:492.73mg
14.08%
Folate:46.9µg
11.72%
Vitamin A:461.08IU
9.22%
Magnesium:33.92mg
8.48%
Copper:0.17mg
8.44%
Calcium:77.16mg
7.72%
Phosphorus:74.95mg
7.49%
Vitamin B6:0.12mg
6.16%
Iron:1.06mg
5.89%
Vitamin B1:0.07mg
4.67%
Vitamin B3:0.81mg
4.03%
Vitamin B2:0.07mg
3.95%
Vitamin B5:0.37mg
3.75%
Zinc:0.44mg
2.94%
Selenium:1.18µg
1.69%