Fennel in parchment — the simple and very tasty recipe. Today I want to tell you about a recipe with fennel that is extremely easy to prepare. This time I cooked the fennel, after a quick blanch in water to soften it, in a parchment paper parcel. This way they become truly flavorful. Just a few simple ingredients for a side dish that everyone likes or for a light vegetarian main course. Fennel is so light and versatile it is suitable for many recipes. It is low in calories, about 30 Kcal per 100 grams (≈3.5 oz), so it is ideal for a low-calorie diet. It is rich in water, contains a lot of fiber, and has digestive and cleansing properties. With fennel don’t miss the fried fennel recipe and the baked fennel sticks recipe. Let’s get into the kitchen and prepare some delicious fennel in parchment together!
AND DON’T MISS THESE RECIPES TOO:
- Difficulty: Easy
- Cost: Very inexpensive
- Preparation time: 15 Minutes
- Portions: 4People
- Cooking methods: Oven, Air Fryer, Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter and Spring
- Energy 45.45 (Kcal)
- Carbohydrates 3.34 (g) of which sugars 3.26 (g)
- Proteins 1.23 (g)
- Fat 2.88 (g) of which saturated 0.44 (g)of which unsaturated 0.41 (g)
- Fibers 2.05 (g)
- Sodium 160.75 (mg)
Indicative values for a portion of 120 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 for Fennel in Parchment
- 2 fennel bulbs
- 1 cup cherry tomatoes
- 2 oz black olives (pitted)
- 1 tablespoon capers
- to taste extra virgin olive oil
- 1 teaspoon oregano
- to taste salt
- 1 small bunch parsley
How to prepare Fennel in Parchment
Clean the fennel by removing most of the stalks, the outer bits and the hardest part of the base. Then cut them into wedges not too large. Transfer them to a colander and rinse under running water. Bring salted water to a boil in a pot and plunge the fennel into it. Let them cook for 10 minutes. Drain and transfer to a bowl. Let them cool slightly.
Add to the fennel the olives cut into thick slices, the capers, the cherry tomatoes washed and cut into quarters, one teaspoon of oregano and 3-4 tablespoons of extra virgin olive oil. Mix with 2 tablespoons. Cut a large sheet of parchment paper, wet it under running water and wring it out. Place the sheet inside a baking tray.
Pour the fennel with their dressing into the center of the sheet. Add another drizzle of extra virgin olive oil. Fold to form a parcel. If you cannot seal it well you can also use kitchen twine. Add about 1/3 cup (≈3.4 fl oz) of water to the side of the baking tray to help cooking. Bake in a conventional oven at 374°F for 20 minutes. At the end of cooking add chopped parsley.
See you tomorrow with a new recipe, a hug, Loredana
Loredana’s Tips
If you want even more flavorful fennel you can add 2-3 anchovy fillets in oil and/or a chopped hot chili pepper.
You can make a single parcel or divide the fennel into 3-4 parcels to have them already portioned.
Also don’t miss the recipe for Baked fennel cutlets
