Orange, fennel and mackerel salad

 

Salads can be a tasty and delicious dish even just using no more than three main ingredients. A salad provides us with more than  half of our daily vegetable allowance, they are usually low calories and often gluten free (less bread, less fat on our belly). I’m italian and I LOVE my bread and pasta, though the summer is approaching and I need to start monitoring a bit more carefully what I eat.

This is why I will be experimenting a lot on healthy meals from now on. I work all day, I often travel for work and for fun, then add the gym, friends, night outs, the blog… I don’t really have much time to cook. However, I keep following a healthy diet and stick as much as I can to my 10 tips to avoid extra calories without changing food habits; this include cooking home-made meals. As I don’t have much time, these meals have to be quick and easy. Fennel, mackerel and orange salad

The salad I’m sharing with you today is a little experiment I attempted last week after a long day in the office and a good gym session. I was walking home and stopped by the supermarket for some grocery: I saw fennels, and that is a vegetable we often use in salads in the italian cuisine. Then I remembered my mom used to prepare a fennel and orange salad, so I bought some oranges. All I needed now were some proteins and texture to complete the dish: smocked mackerel! These three ingredients perfectly blend together in an aromatic salad that will be a treat for your palate! The smocked mackerel has a strong flavour and a flaky, meaty texture that gets easily soaked with the orange juices that add a touch of sweetness with a zingy accent. The fennel then add texture and crunchiness, and of course, more flavour.

Fennel and Orange salad

Ingredients: 250g smoked mackerel (a bit more if it is your main dish), 2 small fennels, 2 large oranges, balsamic vinegar, extra virgin olive oil, salt, edible flowers (optional). If you are vegetarian, the fennel and orange salad is a flavoursome alternative to this recipe. Just leave out the mackerel and enjoy this simple but wonderful salad.

Fennel, mackerel and orange salad

Preparation:  Cut each fennel in two halves, vertically. Then cut each half in slices perpendicular to the fibres.

Peel the oranges with a knife, to expose the pulp. Cut it first in half, then in slices. If some juice came out, save it for the dressing.

Slightly warm up (e.g. 30s in the microwave) the smoked mackerel. It should not get warm but just get softer due to its fat that is melting.

Mix the orange, the fennel and the mackerel.

photo (2)

Season with any orange juice left, few drops of balsamic vinegar and a pinch of salt. Add edible flowers as decoration.

Fennel, mackerel and orange salad

 

5 from 1 reviews
Orange, fennel and mackerel salad
 
Prep time
Total time
 
A quick and helthy gluten free salad, perfect after a workout or for a summer party
Author:
Recipe type: Gluten Free
Cuisine: Italian
Ingredients
  • 250g smoked mackerel
  • 2 small fennels
  • 2 large oranges
  • balsamic vinegar
  • extra virgin olive oil
  • salt
  • edible flowers (optional)
Instructions
  1. Cut each fennel in two halves, vertically. Then cut each half in slices perpendicular to the fibres.
  2. Peel the oranges with a knife, to expose the pulp. Cut it first in half, then in slices. If some juice came out, save it for the dressing.
  3. Slightly warm up (e.g. 30s in the microwave) the smoked mackerel. It should not get warm but just get softer due to its fat that is melting.
  4. Mix the orange, the fennel and the mackerel. Season with any orange juice left, few drops of balsamic vinegar and a pinch of salt. Add edible flowers as decoration.
Notes
If you are vegetarian, the fennel and orange salad is a flavoursome alternative to this recipe. Just leave out the mackerel and enjoy this simple but wonderful salad.

As the mackerel is a fish rich in fat, I don’t usually add olive oil to season the salad. Only add few drops if the fennels were very large and need some extra seasoning.

I tried this recipe also with smoked salmon, though in my opinion it doesn’t really work as the texture of the smoked salmon is not as flaky and meaty and the salmon gets a bit lost in all the other ingredients.

 

 

Alessio
Hallo! I’m Alessio: an Italian geek with the passion for food and travel. I’m originally from Umbria Region - the Green hearth of Italy - and currently live in London. I’m often on a plane, travelling somewhere either for work or holidays. This is my little corner of the world where I share my tasty recipes, tips on how to cook, restaurants to try and places to visit, including my beautiful Umbria.

1 Comment Orange, fennel and mackerel salad

  1. Abbie 27th February 2016 at 9:19 pm

    LOVED it. This was sooooo unplceetedxy good! And surprisingly not at all fennel-ly’. Such a hearty dish too. Makes me want to make the cheddar-apple soup for fall and make it a meal with this.

    Reply

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