Sautéed Fennel with Almonds & Currants

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
37%
Sautéed Fennel with Almonds & Currants
45 min.
4
288kcal

Suggestions

Ingredients

  • 0.3 cup almonds crushed
  • 0.3 cup cilantro leaves 
  • 0.3 cup currants dried
  • servings fennel fronds roughly chopped
  • pound very fennel bulbs 
  • clove garlic minced peeled
  • 0.3 cup olive oil extra-virgin
  • 0.3 cup orange juice fresh
  • teaspoon orange zest 
  • 0.5 teaspoon balck pepper freshly ground to taste
  • pinch saffron threads 
  • 0.5 teaspoon sea salt 
  • teaspoon coriander seeds whole

Equipment

  • frying pan

Directions

  1. Trim the fennel bulbs of all but a few inches of stalk and fronds, but leave a bit of both. Trim the bottom and slice the fennel and attached portion of stalk and fronds lengthwise about ¼-inch thick.
  2. Heat the olive oil in a large heavy bottomed skillet over medium-high heat until the oil shimmers, but is not yet smoking.
  3. Add the garlic stirring to coat in oil.
  4. Add the fennel, salt, and pepper. Sauté until tender-crisp, about 5 minutes.Stir in the almonds, currants, coriander, orange zest, orange juice, and a pinch of saffron threads. Stir until the currants plump some, about 3 minutes.
  5. Transfer the fennel and all the liquid to a serving tray.
  6. Let come to room temperature. It may be made to this point one day ahead if kept refrigerated. Bring back to room temperature before serving.To serve, stir in the cilantro leaves and garnish with some fennel fronds

Nutrition Facts

Calories288kcal
Protein7.33%
Fat54.11%
Carbs38.56%

Properties

Glycemic Index
85.25
Glycemic Load
7.44
Inflammation Score
-7
Nutrition Score
20.107826046322%

Flavonoids

Cyanidin
0.22mg
Catechin
0.11mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
2.51mg
Hesperetin
1.85mg
Naringenin
0.37mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.24mg
Kaempferol
0.08mg
Myricetin
0.1mg
Quercetin
1.23mg

Nutrients percent of daily need

Calories:288.08kcal
14.4%
Fat:18.69g
28.75%
Saturated Fat:2.44g
15.24%
Carbohydrates:29.97g
9.99%
Net Carbohydrates:20.67g
7.52%
Sugar:16.32g
18.13%
Cholesterol:0mg
0%
Sodium:415.44mg
18.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.7g
11.4%
Vitamin K:155.11µg
147.72%
Vitamin C:38.55mg
46.73%
Manganese:0.84mg
42.17%
Vitamin E:5.6mg
37.35%
Fiber:9.3g
37.18%
Potassium:1156.25mg
33.04%
Magnesium:73.44mg
18.36%
Phosphorus:182.71mg
18.27%
Folate:71.99µg
18%
Calcium:166.15mg
16.61%
Copper:0.31mg
15.5%
Iron:2.59mg
14.36%
Vitamin B2:0.2mg
12.02%
Vitamin B6:0.23mg
11.49%
Vitamin B3:2.07mg
10.36%
Vitamin A:414.46IU
8.29%
Vitamin B5:0.65mg
6.51%
Zinc:0.9mg
6.01%
Vitamin B1:0.09mg
5.69%
Selenium:3.18µg
4.54%
Source:SippitySup