The fennel and orange salad with smoked salmon is a crunchy, fresh and fragrant salad.
A cold dish, easy and quick to prepare that can be served as an appetizer or as a main course.
Fennel are vegetables with countless properties:
– low in calories;
– high water and fiber content;
– diuretic and digestive;
perfect for a diet.
I suggest choosing Sicilian blood oranges – tarocco, sanguinella or valencia – according to seasonality and personal preference.
The fennel and orange salad with smoked salmon is a winter salad and is perfect as an appetizer for Christmas celebrations.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: No cooking
- Cuisine: Italian
Ingredients
- fennel
- 1 orange (1/2 whole and 1/2 juiced)
- 1 drizzle extra virgin olive oil (for dressing)
- 1 pinch mixed peppercorns (with grinder)
- smoked salmon (weight according to dietary plan)
- to taste chopped parsley
- 1 pinch dried red chili (coarsely chopped)
Suggested tools
- Knife
- Cutting Board
- Citrus juicer
Preparation
Tips for hyperglycemia | prediabetes and diabetes
By reducing the amount of orange and especially the juice, it is possible to enjoy an orange salad with a lower glycemic impact.
Fennel are rich in fiber; furthermore smoked salmon and extra virgin olive oil provide healthy fats that help slow and moderate the absorption of sugars contained in fruit.
Clean the fennel: cut off the green stalks and the base and remove any damaged outer leaves.
Cut each fennel in half or into four wedges.
Open the fronds and wash them thoroughly.Slice them thinner or thicker according to taste.
Wash the orange and divide it in two:
– half is cut into segments and each segment is cut in half;
– half is juiced.Remember that juice is fibre-free; if you prefer, skip adding it.
Emulsify the orange juice with a drizzle of extra virgin olive oil.
Dress the fennel with pepper and drizzle them with the orange juice and oil emulsion.
* smoked salmon is naturally salty, so adding salt is not necessary.
Add the orange segments.Gently separate the slices of smoked salmon and lay them on the fennel and orange.
Sprinkle with chopped parsley and the coarsely chopped red chili.
Finish with another drizzle of extra virgin olive oil.Plate.
Your fennel and orange salad with smoked salmon is ready.
Enjoy your meal!
With reference to the sugar content in fruit, three groups are distinguished: oranges fall into the second group.
In case of hyperglycemia, prediabetes and type 2 diabetes you must consider the portion of fruit – in this case oranges – and the whole meal in which it is included.Smoked salmon is an appetizer or main course that is easy to balance with carbohydrates, preferably wholegrain [bread, pasta or rice] and vegetables so as to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, tips and variations
For a fresher flavor, add a sprinkle of lemon zest.
For a more Mediterranean and flavorful variation, add a handful of capers, onion and olives.
Prepare the ingredients and assemble them just before serving for greater freshness.
If leftovers remain, wrap and seal the dish with plastic wrap and store in the refrigerator, consume within a few hours and in any case the same day.
Also try:
– fennel and orange salad with smoked swordfish;
– fennel and orange salad with smoked tuna.
FAQ (Questions and Answers)
The Accu-Chek dietometer
orange
6.7 oz of orange CHO 14.8 g.What can I substitute for oranges?
You can substitute oranges with other fruit allowed by your eating plan that you prefer, a tasty example:
– fennel and avocado salad with smoked salmon.About smoked salmon
Compared to the fresh product, smoked salmon contains:
– more salt;
– less fat which also means fewer essential fats – omega 3;
– more protein;
and represents a valid alternative to fresh salmon.
Preserved fish – smoked fish, mackerel and canned tuna – is a product to be consumed occasionally.How long does smoked salmon last after opening?
If you have opened the package or have leftover smoked salmon, consume it the same day or at most the next day.
Store smoked salmon in the refrigerator well sealed with plastic wrap.
