A tasty and very easy side dish to prepare, with seasonal fennel. Grilled fennel, seasoned with oil, lemon, garlic, and parsley, simple and light, pairs with all main courses. They can be prepared in advance, which will make them even tastier and absorb the seasoning better. Grilled fennel is a great alternative to classic raw fennel salad or oven-baked au gratin, they are quick to prepare and low in calories… try them too!
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- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Grill
- Seasonality: Fall, Winter
- Energy 51.91 (Kcal)
- Carbohydrates 4.44 (g) of which sugars 4.17 (g)
- Proteins 3.37 (g)
- Fat 1.09 (g) of which saturated 0.16 (g)of which unsaturated 0.01 (g)
- Fibers 6.19 (g)
- Sodium 100.75 (mg)
Indicative values for a portion of 180 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3 fennel (large)
- 1 clove garlic
- 1 bunch parsley
- lemon zest
- lemon juice
- extra virgin olive oil
- salt
- pepper
Tools
- Grill pan or grill
- Tray
- Cutting board
- Bowl
Preparation
Clean the fennel by removing the green parts and outer leaves if damaged.
Cut them into slices about 0.4 inches thick, vertically. Wash gently and dry them with paper towels.
Heat a non-stick grill pan, or a grill. Place the fennel on it and grill them on both sides, adding a pinch of salt.
It will take about 5 minutes per side, the fennel should remain firm and solid. Do not raise the flame too high or they will burn excessively.
As they are ready, transfer them to a tray.
Crush the garlic with a garlic press or chop it finely. Place it in a bowl, add the chopped parsley, a couple of tablespoons of oil, a splash of lemon juice and some grated zest.
Mix well, also add salt, pepper, and some well-washed and dried fennel fronds.
Sprinkle the fennel slices with the freshly prepared seasoning. If you have time, I recommend letting them rest for an hour so they absorb more flavor.
The grilled fennel is ready to be served… enjoy your meal!
Tips and Notes
If you want the fennel to be more tender, you can blanch them for a few minutes in lightly salted water first. I prefer to grill them raw because they keep their shape better and have more flavor.
You can customize the seasoning by adding your favorite herbs in addition to parsley.
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