Pan-fried fennel gratin without breadcrumbs is a light recipe, a diet-friendly side dish without the oven that is still flavorful. Grandma Benedetta often makes them because they are easy and quick. You can optionally add capers, olives, or sun-dried tomatoes, or cook them in a sauté of onions.
FENNEL SEASONALITY – available all year except during the hottest summer months.
RECIPES with fennel
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Autumn, Winter and Spring
- Energy 103.13 (Kcal)
- Carbohydrates 2.64 (g) of which sugars 2.08 (g)
- Proteins 1.92 (g)
- Fat 9.44 (g) of which saturated 1.36 (g)of which unsaturated 0.05 (g)
- Fibers 3.37 (g)
- Sodium 492.69 (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
Pan-fried fennel gratin
- 1 fennel (about 10.5 oz)
- 1 drizzle extra virgin olive oil (or peanut oil)
- to taste salt (and/or aromatic herbs)
- 1 tablespoon capers (washed and drained – about 0.9 oz)
Tools
- Cutting board
- Knife smooth and sharp blade
- Pan non-stick
- Spoon wooden
Pan-fried fennel gratin
Wash and slice the fennel.
In a pan, sauté the fennel with a drizzle of oil, salt, and your preferred aromatic herbs.
Meanwhile, wash and drain the capers (if in salt or vinegar), then chop them.
Add the chopped capers to the fennel and finish cooking.
🍀 cook the fennel in an onion sauté
🍀 use sun-dried tomatoes or olives as a substitute or along with capers
🍀 add parmesan, pecorino, or provola for more flavor
🍀 enrich with aromatic herbs or spices: oregano, paprika, chili, rosemary, thyme
🍀 add toasted pine nuts or chopped walnuts for crunchiness
🍀 season with balsamic vinegar or soy sauce
🍀 add breadcrumbs or potato flakes for extra crunch
STORING pan-fried fennel gratin
Pan-fried fennel gratin is best eaten immediately when it’s still hot and crispy. To store, place in the refrigerator for up to 3 days. Then, before eating, briefly reheat in a pan, oven, or microwave to revive the flavor.
FAQ (Questions and Answers)
What’s the best way to eat fennel?
Fennel can be consumed in various ways. It can be eaten raw, sliced thin in salads, or cooked, such as in a pan or baked. It’s also great as a side dish or added to soups and risottos. Its delicate flavor pairs well with fish, meat, or fresh cheeses.
What are the benefits of cooked fennel?
Cooked fennel retains many of its beneficial properties, such as its diuretic action and digestive support. It is rich in fiber, vitamins (especially vitamin C), and minerals, promoting intestinal health and strengthening the immune system. Furthermore, cooking makes it more easily digestible while maintaining its calming effect on the gastrointestinal system.
What are the benefits of raw fennel?
Raw fennel is rich in fiber, which aids digestion and improves intestinal health. It has antioxidant properties thanks to vitamin C and flavonoids, supporting the immune system. Additionally, its potassium content helps regulate blood pressure. Due to its diuretic effect, raw fennel is also useful for reducing bloating and aiding in the elimination of excess fluids.
What parts of fennel can you eat?
All parts of fennel can be eaten: the bulb, leaves, and seeds. The bulb is the most common part, crunchy and delicately flavored, great raw or cooked. The aromatic leaves can be used as a garnish or to flavor dishes. The seeds, which have digestive properties, are often used to make infusions or as a spice.
