The fennel and orange salad with smoked salmon is a crispy, fresh, and fragrant salad.
A cold dish, easy and quick to prepare, that can be served as an appetizer or as a main course.
I suggest choosing Sicilian blood oranges – tarocco, sanguinella, or valencia – depending on the season and personal taste.
The fennel and orange salad with smoked salmon is a winter salad and is perfect as an appetizer for Christmas festivities.
- 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 (raw)
- 1 pinch mixed peppercorns (with grinder)
- smoked salmon (amount according to dietary plan)
- as needed chopped parsley
- 1 pinch red chili pepper (coarsely chopped)
Suggested Tools
- Knife
- Cutting Board
- Juicer
Preparation
Hyperglycemia, Prediabetes, and Diabetes Measures
By reducing the amount of orange and especially the juice, you can enjoy an orange salad with a lower glycemic impact.
Fennel is rich in fiber, and smoked salmon and extra virgin olive oil provide healthy fats that help slow and moderate the absorption of sugars in fruits.
Clean the fennel: cut the green stalks and the base, and remove any damaged outer leaves.
Cut each fennel in half or into four wedges.
Spread the leaves and wash them thoroughly.Slice thinly or thickly according to taste.
Wash the orange and cut it in two:
– half should be cut into wedges, and each wedge should be halved;
– half should be juiced.Remember that the juice is fiber-free, so you might want to skip adding it.
Emulsify the orange juice with a drizzle of extra virgin olive oil.
Season the fennel with pepper and drizzle with the orange juice and olive oil emulsion.
* Smoked salmon is naturally salty, so there’s no need to add salt.
Add the orange.Gently separate the slices of smoked salmon and lay them on top of the fennel and orange.
Sprinkle with chopped parsley and coarsely chopped red chili pepper.
Finish with another drizzle of extra virgin olive oil.Plate it.
Your fennel and orange salad with smoked salmon is ready.
Enjoy your meal!
In relation to the sugar content in fruit, three groups are distinguished: oranges belong to the second group.
In case of hyperglycemia, prediabetes, and type 2 diabetes, it’s important to consider the portion of fruit – in this case, oranges – and the entire meal in which it is included.The smoked salmon is an appetizer or a main course easy to balance with preferably whole carbohydrates [bread, pasta, or rice] and vegetables so as to compose a balanced meal or single dish that helps maintain stable blood sugar levels.
Storage, Tips, and Variations
For a fresher flavor, add a sprinkle of lemon zest.
For a Mediterranean and more flavorful variant, add a handful of capers, onion, and olives.
Prepare the ingredients and assemble them shortly before serving for greater freshness.
If you have leftovers, wrap and seal the plate with plastic wrap and store in the fridge, consume within a few hours and definitely within the day.
Also try:
– fennel and orange salad with smoked swordfish;
– fennel and orange salad with smoked tuna.
FAQ (Frequently Asked Questions)
The Accu-Chek Diet Meter
Orange
190 g of orange CHO 14.8 g.What can I substitute for oranges?
You can substitute oranges with another fruit allowed in your dietary plan that you prefer, an appetizing example:
– fennel and avocado salad with smoked salmon.About Smoked Salmon
Compared to the fresh product, smoked salmon contains:
– more salt;
– less fat but this also means fewer essential fats – omega 3;
– more protein;
and it represents a valid alternative to fresh salmon.
Canned 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 the latest the next day.
Store the smoked salmon in the refrigerator well sealed with plastic wrap.
