Fennel and Blood Orange Salad Recipe - Authentic Italian Flavor

Fennel and Blood Orange Salad

Fennel and Blood Orange Salad Recipe - Authentic Italian Flavor
Region / culture: Italy | Preparation time: 15 minutes | Servings: 4


Fennel and Blood Orange Salad
Fennel and Blood Orange Salad

Fennel and Blood Orange Salad is a refreshing and vibrant dish that combines the unique flavors of fennel and blood oranges. This salad is perfect for a light and healthy meal or as a side dish to accompany your main course.


This recipe is inspired by Mediterranean cuisine, where fennel and citrus fruits are commonly used in salads. The combination of the crunchy fennel and the juicy sweetness of blood oranges creates a perfect balance of flavors.


How to prepare

  1. Slice the fennel as thinly as possible using a food slicer or mandolin, if available.
  2. Peel and segment the oranges.
  3. Save any extra pulp and squeeze the remaining juice into the bowl.
  4. Combine the sliced fennel, juice from the pulp, and oranges. Season with salt and pepper.
  5. Drizzle with olive oil and toss to coat.
  6. Allow the mixture to stand for 10 minutes, then serve.


  • Add some thinly sliced red onion for an extra kick of flavor.
  • Top the salad with some toasted nuts or seeds for added crunch.
  • Drizzle with a balsamic glaze for a tangy twist.

Cooking Tips & Tricks

Make sure to slice the fennel as thinly as possible to ensure a delicate texture.

- Use a sharp knife or a mandolin to slice the fennel evenly.

- Squeezing the juice from the pulp of the oranges adds extra flavor to the salad.

- Letting the salad sit for a few minutes before serving allows the flavors to meld together.

Serving Suggestions

This salad can be served as a light lunch or as a side dish with grilled fish or chicken.

Cooking Techniques

Use a mandolin to slice the fennel thinly and evenly.

- Segment the oranges carefully to remove any pith or seeds.

Ingredient Substitutions

Regular oranges can be used instead of blood oranges.

- Lemon juice can be used in place of orange juice.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just add the olive oil right before serving.

Presentation Ideas

Serve the salad in a large bowl or on individual plates, garnished with fresh herbs or edible flowers.

Pairing Recommendations

This salad pairs well with grilled seafood, roasted chicken, or a light pasta dish.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator. This salad is best served fresh and does not need to be reheated.

Nutrition Information

Calories per serving

Calories: 180 per serving


Carbohydrates: 12g per serving


Total Fat: 14g per serving


Protein: 2g per serving

Vitamins and minerals

This salad is rich in Vitamin C, potassium, and fiber.


This recipe is gluten-free and dairy-free.


This salad is a healthy and nutritious option that is low in calories and high in vitamins and minerals.


Fennel and Blood Orange Salad is a delicious and healthy dish that is easy to make and full of flavor. Enjoy this refreshing salad as a light meal or as a side dish to complement your favorite main course.

How did I get this recipe?

The first time I saw this recipe, I was hooked. It was a warm summer day and I was browsing through a magazine at my local bookstore when a vibrant picture caught my eye. It was a fennel and blood orange salad, with bright orange slices nestled among thinly shaved fennel, drizzled with a tangy vinaigrette. I had never tasted anything like it before, and I knew I had to learn how to make it.

I rushed home that day, eager to recreate the salad for my family. I gathered all the ingredients – fresh fennel bulbs, juicy blood oranges, and a few pantry staples for the vinaigrette. As I sliced the fennel paper-thin and carefully peeled the blood oranges, the kitchen filled with the sweet aroma of citrus and anise. I tossed everything together in a large bowl, and with a final drizzle of the vinaigrette, the salad was ready to be served.

My family gathered around the table, eager to try this new creation. As they took their first bites, a chorus of “mmms” and “wows” filled the room. The flavors were a perfect balance of sweet and tangy, with a refreshing crunch from the fennel. I knew then that this recipe would become a staple in our household.

Over the years, I have made this fennel and blood orange salad countless times, each time tweaking the recipe to perfection. I have shared it with friends and family, who have all been amazed by its unique combination of flavors. And along the way, I have collected stories and tips from others who have made this salad their own.

One such story comes from my dear friend Maria, who grew up in Italy and learned to make this salad from her grandmother. She told me that in Italy, fennel is a common ingredient in many dishes, prized for its delicate flavor and crisp texture. Blood oranges, on the other hand, are a special treat, only available for a short time each year. Maria’s grandmother would combine these two ingredients to create a salad that was both simple and elegant, a true celebration of the flavors of the Mediterranean.

I also learned a trick from my neighbor, Mrs. Jenkins, who suggested adding a handful of toasted pine nuts to the salad for an extra crunch. She had picked up this tip from a cooking class she attended years ago, and it had become a favorite addition in her household. I tried it myself and was delighted by the nutty flavor and texture it brought to the dish.

As I continued to make this salad, I found that it was not just a recipe, but a story. Each time I sliced the fennel, I thought of Maria’s grandmother in her Italian kitchen, carefully preparing the ingredients. Each time I peeled a blood orange, I remembered the warm summer day when I first discovered this salad in the magazine. And each time I tossed everything together in a bowl, I felt a connection to all the people who had shared their stories and tips with me.

And so, as I stand in my kitchen today, preparing this fennel and blood orange salad once again, I am filled with gratitude for all the people who have contributed to this recipe. From the magazine that first caught my eye, to Maria’s grandmother in Italy, to Mrs. Jenkins and her toasted pine nuts, each one has added a layer of richness and depth to this simple dish.

As I take the first bite of the salad, the flavors burst on my tongue – the sweet citrus of the blood oranges, the crispness of the fennel, the tangy vinaigrette, and the nutty crunch of the pine nuts. It is a symphony of flavors, a celebration of tradition and innovation, a testament to the power of food to connect us to each other and to the world around us.

And as I savor each bite, I am reminded once again of the magic of cooking – how a simple recipe can be transformed into a feast for the senses, how a dish can carry with it the memories and stories of those who have shared it, how food can nourish not just our bodies, but our souls. And I am grateful for all the lessons I have learned along the way, for all the people who have taught me, for all the stories that have enriched my life.

For me, this fennel and blood orange salad is more than just a recipe – it is a journey, a connection, a celebration. And I will continue to make it, to share it, to savor it, for as long as I am able.


| Blood Orange Recipes | Fennel Recipes | Italian Recipes | Salad Recipes |

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