About this recipe
This recipe roasts fennel stalks (or 1 small fennel) with simple spices and coconut oil.The refreshing sweetness of fennel goes well with the aromas of turmeric and coriander, making it the perfect side dish for fish dishes or grain bowls.It combines fennel, which is said to promote digestion, and turmeric, which is expected to have anti-inflammatory effects, so you won't feel heavy after eating.When we actually made it, it turned out to be more fragrant than we expected, and it brightened up the dining table at home.
Ingredients (for 2 people)
- 1 fennel stalk (or small fennel) (about 120g)
- 1 teaspoon coconut oil (or olive oil)
- Turmeric (powder) 1/4 teaspoon
- 1/4 teaspoon dry thyme
- 1/4 teaspoon coriander powder
- 1/4 teaspoon sea salt (adjust to taste)
- Orange peel (grated) 2 pieces (approximately 2cm wide)
- 1 teaspoon lemon juice
- A few fresh fennel leaves (for finishing)
- A little black pepper (coarsely ground) (optional)
How to make
- Preheat the oven to 160℃.Placing a baking sheet on a baking sheet will make cleanup easier.
- Leave some of the leaves on the fennel, and cut the stems into easy-to-eat length skewers (about 1.5-2 cm wide).Remove any hard exterior.
- In a bowl, combine coconut oil, turmeric, coriander powder, dried thyme, sea salt, and grated orange zest.If the oil is cold, mix it well with a spoon.
- Place the cut fennel in a bowl and toss thoroughly with the spiced oil using your hands or a spoon.Arrange them on a baking sheet so that they do not overlap when baking in the oven.
- Bake at 160℃ for 25-30 minutes until the fennel is soft and the surface is lightly browned.Flip it over once halfway through cooking to ensure even baking.
- Once baked, sprinkle with lemon juice while still hot, add torn fennel leaves and toss lightly.Check the taste and adjust the salt and pepper.
- Serve in a bowl and finish with a drizzle of olive oil to enhance the flavor.You can also sprinkle with roasted nuts and chopped parsley if you like.
Nutrition/health points
This recipe has healthy elements such as:
- Fennel: Contains dietary fiber, vitamin C, and potassium, and has a fragrant component called anethole, which is said to help promote digestion.Suitable for when you want to lighten your stomach after a meal.
- Turmeric: Contains curcumin, which can be expected to have anti-inflammatory and antioxidant effects.It makes sense to combine it with coconut oil or olive oil, as it is better absorbed when taken with oil.
- Coconut oil: This oil is mainly composed of medium chain fatty acids and is easily used as energy.Substitute olive oil to increase unsaturated fatty acids.
- Low in calories and satisfying: Roasting brings out the sweetness, making it a satisfying yet relatively low-calorie side dish.
arrangement tips
- Make in an air fryer: 15-20 minutes at 160℃.Stir once halfway through to bake evenly.
- Change up the spices: Add cumin seeds or fennel seeds for extra flavor.If you want spiciness, add a little chili flakes.
- Oil Substitution: You can also replace coconut oil with olive oil or grapeseed oil.Olive oil gives it a Mediterranean flavor.
- Boost your protein: Add to grilled fish, grilled chicken breast, or bean salads for a balanced meal with main dishes.
- Storage and reheating: Store in the refrigerator for up to 2 days.Warm it up in the toaster before eating to bring back the flavor.
summary
Spiced Roasted Fennel is an easy dish that uses just a little spice and oil to bring out the flavor of the ingredients.When we made it, the scent of orange zest was more accentuating than we expected, and it went great with fish dishes.You can incorporate ingredients that are good for digestion and have anti-inflammatory effects, so please try incorporating them into your daily diet.The cooking process is simple, so we recommend changing the spices and oil to suit your taste.