Fennel Salad with Apple and Orange
This fresh fennel salad pairs the gently sweet, aniseed flavour of fennel with crisp apple and juicy orange segments. A light yogurt dressing with cold-pressed linseed oil ties it all together beautifully. It comes together in no time and makes a lovely light meal on its own, or a refreshing side for grilled fish or meat. If you're keeping an eye on carbs, this one is for you.
Ingredients
- 1 fennel bulb, about 150 g
- 1 apple
- 1 orange
- 0.5 low-fat natural yogurt, about half a small pot (roughly 75 g)
- cold-pressed linseed oil, a few drops; or a mild olive or rapeseed oil
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 210 kcal | 210 kcal |
| Carbohydrates | 32 g | 32 g |
| Protein | 8 g | 8 g |
| Fat | 4 g | 4 g |
| Fibre | 6 g | 6 g |
| of which sugar | 24 g | 24 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash and trim the fennel bulb, then cut out the tough core. Wash the apple. Segment the orange, cutting the flesh away from the membranes.
- Spoon the yogurt into a bowl and stir until smooth, then stir in a few drops of cold-pressed linseed oil.
- Finely chop the fennel and apple, add them along with the orange segments and fold everything into the yogurt dressing.
- Let the salad sit for a few minutes, give it a final stir and serve.
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Nutrition facts per serving (estimate)
| Calories | 210 kcal |
|---|---|
| Carbohydrates | 32 g |
| Protein | 8 g |
| Fat | 4 g |
| Fibre | 6 g |
| of which sugar | 24 g |
Frequently asked questions
Can I make this fennel salad ahead?
It tastes best fresh, but you can let it sit in the fridge for up to an hour. Any longer and the apple starts to brown.
Is this fennel salad really low in carbs?
Yes. The mix of fennel, low-fat yogurt and linseed oil keeps the carb count fairly low, while the apple and orange add a little natural fruit sweetness.
What can I use instead of linseed oil?
A mild olive oil or rapeseed oil both work well as an alternative.
Does this salad work as a side dish?
Absolutely. It goes especially well with grilled fish, chicken or quark-based dishes.
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