salads sardinian

Sardinian Fennel Orange Salad

Sardinian fennel orange salad with olives, olive oil, and crisp shaved fennel for a bright winter side.

Vegetarian Vegan Gluten-Free Dairy-Free
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Prep 15 min
Cook 0 min
Total 15 min
Servings 4
Difficulty Easy

Ingredients

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Instructions

  1. Trim fennel: Cut off fronds (save some for garnish), remove tough outer layer, and halve the bulb.

  2. Slice fennel paper-thin using a mandoline or sharp knife. Place in ice water for 10 minutes to crisp.

    Tip: The ice bath mellows the anise flavor and makes the fennel snappier.

  3. Segment oranges: Cut off top and bottom, slice away peel and pith, then cut between membranes to release segments. Catch the juice.

  4. Drain fennel and pat dry. Arrange on a platter with orange segments.

  5. Scatter olives over the salad.

  6. Drizzle with olive oil and reserved orange juice. Season with salt and pepper.

  7. Garnish with fennel fronds if desired. Serve immediately.

Storage & Meal Prep

Best served immediately for maximum crispness. The sliced fennel can be prepared ahead and stored in ice water for up to 4 hours. Segment oranges no more than 1 hour before serving.

Variations

  • Fennel Orange Salad with Arugula: Add a bed of peppery arugula underneath for extra greens and a spicy contrast to the sweet oranges.
  • Fennel and Blood Orange Salad: Use blood oranges when in season for stunning color and a more complex, berry-like citrus flavor.
  • Fennel Orange Salad with Shaved Parmesan: Add thin shavings of Parmigiano-Reggiano and toasted pine nuts for an Italian-style variation.

FAQ

How do you slice fennel for salad?

Use a mandoline or very sharp knife to cut paper-thin slices. Remove the tough outer layer first and trim the core. Soaking the slices in ice water for 10 minutes makes them extra crisp and mellows the anise flavor.

What does fennel taste like?

Raw fennel has a crisp, refreshing texture with a mild anise (licorice-like) flavor. When sliced thin and soaked in ice water, the anise flavor becomes more subtle and the fennel becomes sweeter and crunchier.

When is fennel in season?

Fennel is at its best from late fall through early spring, which is why this fennel-and-citrus combination is a traditional winter salad across the Mediterranean. Look for firm, white bulbs with bright green fronds.

Interactive Nutrition Map

4 Servings

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Vegetables
Fennel (Raw)
468 g
Fruits
Orange (Fresh)
702 g
Kalamata Olives
68 g
Oils & Fats
Extra Virgin Olive Oil
41 g
Herbs & Spices
Salt
3 g
Black Pepper
0.5 g

Per Serving

247kcalCalories
3gProtein
31gCarbs
14gFat
8gFiber
Sodium
416mg18% DV
Potassium
811mg17% DV
Calcium
137mg11% DV
Iron
1.1mg6% DV
Magnesium
40mg10% DV
Vitamin C
107.1mg119% DV
Vitamin A
79µg9% DV
Vitamin K
80µg67% DV
Folate
84µg21% DV
Fennel (Raw)
Orange (Fresh)
Kalamata Olives
Extra Virgin Olive Oil
Salt
Black Pepper
* Nutrition is an estimate; actual values vary by ingredient brands and cooking methods. Percent Daily Values are based on a 2,000 calorie diet.

The Story Behind This Dish

This is the Sardinian salad I use when the table needs something sharp next to richer food. Fennel, orange, olives, oil, salt. Nothing more is needed.

Slice the fennel as thinly as you can. The ice water step is worth doing because it firms the slices and softens the raw anise edge. I catch the orange juice while segmenting and use it as part of the dressing.

I dress the salad right before serving. If it sits too long, the fennel loses its snap and the oranges start to water down the plate.

Part of: The Sardinian Kitchen

Related: Sardinian Ingredients Guide | Sardinian Table: Real Meals