Frisée with Blood Oranges and Fennel

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Frisée with Blood Oranges and Fennel
20 min.
8
105kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • medium blood oranges 
  • large fennel bulb 
  • 0.5 cup flat-leaf parsley coarsely chopped
  • small heads frisée 
  • 0.5  optional: lemon 
  • 0.3 cup olive oil extra-virgin
  • 0.5 tsp sea salt fine
  • tablespoons shallots minced

Equipment

  • bowl
  • paper towels
  • knife
  • mandoline
  • ziploc bags
  • cutting board
  • chefs knife

Directions

  1. Combine oil, shallots, and a generous pinch of salt in a small bowl.
  2. Quarter fennel bulb lengthwise and cut away the core. Slice quarters thinly crosswise with a mandoline or other manual vegetable slicer, or with a chef's knife.
  3. Segment oranges: Working with one at a time, cut a slice off the bottom and top to expose flesh. Stand orange on a cutting board. With a small, sharp knife, slice off peel and white pith, following the curve of the fruit.
  4. Cut between membranes and fruit to release segments into a bowl. Repeat with remaining oranges.
  5. Remove core and any bitter-tasting dark green outer leaves and leaf tips from frise. Tear pale yellow center leaves into bite-size pieces to get eight small handfuls.
  6. Combine frise, fennel, and parsley in a serving bowl.
  7. Add orange segments to frise, leaving juice behind.
  8. Add shallot oil, several grinds of pepper, and 1/2 tsp. salt and toss gently. Season with more salt and a squeeze of lemon juice if you like.
  9. Serve immediately.
  10. Make ahead: Through step 4, up to 8 hours; cover shallot oil and leave at room temperature. Put fennel in a bowl, cover with a damp towel, and chill. Cover oranges and chill. Wrap frise in a paper towel, put in a plastic bag, and chill.

Nutrition Facts

Calories105kcal
Protein4.42%
Fat55.62%
Carbs39.96%

Properties

Glycemic Index
25.88
Glycemic Load
3.43
Inflammation Score
-6
Nutrition Score
9.8256521432296%

Flavonoids

Eriodictyol
1.76mg
Hesperetin
19.73mg
Naringenin
10.07mg
Apigenin
8.09mg
Luteolin
0.31mg
Kaempferol
0.15mg
Myricetin
0.69mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:104.94kcal
5.25%
Fat:6.94g
10.68%
Saturated Fat:0.98g
6.11%
Carbohydrates:11.23g
3.74%
Net Carbohydrates:8.32g
3.03%
Sugar:7.67g
8.53%
Cholesterol:0mg
0%
Sodium:163.35mg
7.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.24g
2.48%
Vitamin K:84.86µg
80.82%
Vitamin C:47.18mg
57.19%
Fiber:2.91g
11.63%
Vitamin A:518.89IU
10.38%
Folate:35.13µg
8.78%
Vitamin E:1.31mg
8.7%
Potassium:280.57mg
8.02%
Manganese:0.1mg
5.09%
Calcium:49.24mg
4.92%
Vitamin B1:0.07mg
4.51%
Magnesium:14.71mg
3.68%
Vitamin B6:0.07mg
3.55%
Iron:0.63mg
3.52%
Copper:0.06mg
3.06%
Phosphorus:28.83mg
2.88%
Vitamin B5:0.27mg
2.71%
Vitamin B2:0.04mg
2.44%
Vitamin B3:0.44mg
2.18%
Zinc:0.16mg
1.07%
Source:My Recipes