Healthy Recipe: Arugula, Orange, Fennel & Olive Salad

We’ve included arugula to bring the health benefits of the cabbage family to the table.

November 17, 2023 • By Cook for Your Life

When the first of the new season’s sweet navel oranges start to arrive in early December, they are a great excuse to make this classic Sicilian salad. We find the combination of sweet slices of orange and aromatic fennel spiked with salty oil cured olives in this Arugula, Orange, Fennel and Olive Salad irresistible. We’ve added arugula to add in a peppery, green dimension and to bring the health benefits of the cabbage family to the table.

4 servings

9 ingredients

20 min prep

Ingredients

4 navel oranges
1 small shallot, finely chopped
Juice of ½ a lemon
¼ cup olive oil
½ teaspoon hot paprika
½ cup oil-cured black olives, quartered
½ small fennel, very thinly sliced (you can use a mandolin if you have one)
5 cups arugula, washed
Pecans (Optional)

Directions

Using a sharp knife, cut the tops and bottoms off of the oranges. Stand upright and cut downward to remove the rind and pith in thick strips. Cut crosswise into ¼-inch slices. Then into quarters.
In a large salad bowl, whisk together the shallot, lemon juice, olive oil, and hot paprika, until well blended. Add the olives, fennel, and oranges. Cover and let sit in the refrigerator for at least 30 minutes.
When ready to serve toss with arugula.

Chef Tips

If you prefer this salad without leafy greens, just reduce the amount of dressing by roughly ⅓.

Nutrition Facts (per serving)

Calories: 226; Fat: 16g; Saturated Fat: 2g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 11g; Carbohydrates: 23g; Sugar: 14g; Fiber: 5g; Protein: 3g; Sodium: 138mg

Registered Dietitian Approved

Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.

This recipe was originally published on Cook for Your Life. It is used by permission.