Grapefruit & Fennel Salad
Fresh, light and with a pleasant hint of bitterness: this grapefruit and fennel salad comes together in just a few minutes and wins you over with a zingy coconut oil vinaigrette. Crisp fennel slices and juicy grapefruit segments complement each other beautifully. Perfect as a side for the barbecue or as a light lunch whenever you fancy something easy.
Ingredients
- 1 grapefruit
- 3 fennel bulbs, small
- 2 tbsp white balsamic vinegar
- 1 tbsp orange juice
- 0.5 tbsp Dijon mustard
- 2 tbsp coconut oil, melted; or a mild olive oil
- salt and black pepper, to taste
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 2 Servings |
|---|---|---|
| Calories | 185 kcal | 370 kcal |
| Carbohydrates | 14 g | 28 g |
| Protein | 2 g | 4 g |
| Fat | 13 g | 26 g |
| Fibre | 4 g | 8 g |
| of which sugar | 9 g | 18 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
- Trim the stalks and feathery fronds from the fennel. Wash the bulbs and slice them lengthways.
- Peel the grapefruit, removing all of the white pith. Cut out the segments and chop them into pieces.
- Loosely toss the fennel and grapefruit segments together.
- For the dressing, whisk together the white balsamic vinegar, orange juice and Dijon mustard, then stir in the coconut oil.
- Fold the dressing through the salad and season to taste with salt and black pepper.
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Nutrition facts per serving (estimate)
| Calories | 185 kcal |
|---|---|
| Carbohydrates | 14 g |
| Protein | 2 g |
| Fat | 13 g |
| Fibre | 4 g |
| of which sugar | 9 g |
Frequently asked questions
Can I make this salad ahead?
It's best to prep the fennel and grapefruit in advance and toss the dressing through just before serving, so the salad stays fresh and crisp.
What can I use instead of coconut oil?
A mild olive oil or a neutral vegetable oil both work well in the dressing.
Does this salad work as a barbecue side?
Yes, its fresh, slightly bitter note makes it a lovely partner for grilled meat or fish.
Is this salad low in carbs?
Fennel and grapefruit are naturally low in carbohydrates and the dressing contains very little sugar, so it's a light choice. Nutrition values are estimates only.
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