Crispy Fried Fennel In Light Tomato Sauce

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Servings: 4 Difficulty: Advanced
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A vibrant Mediterranean side dish featuring golden-fried fennel slices bathed in a bright, herbaceous tomato reduction.
Crispy Fried Fennel in Light Tomato Sauce recipe image

This recipe transforms humble fennel bulbs into a sophisticated side dish by blanching them briefly to ensure tenderness, then dredging in spiced flour for a delightful crisp exterior. The star of the show is the light tomato sauce, made by simmering tomato paste with olive oil, water, and crushed fennel seeds to create a glossy, aromatic glaze that complements the vegetable’s natural anise notes. It’s a perfect example of Mediterranean cooking, where simple ingredients are elevated through technique. Ideal for a light weeknight dinner or as a vegan accompaniment to grilled fish or chicken, this dish offers a beautiful balance of textures and fresh, zesty flavors that will brighten any table.

Crispy Fried Fennel in Light Tomato Sauce recipe image
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Crispy Fried Fennel In Light Tomato Sauce

Author: chefs-mate Cooking Method: , , Cuisine: Courses:
Difficulty: Advanced
Servings: 4 Calories: 7.8

Description

This recipe transforms humble fennel bulbs into a sophisticated side dish by blanching them briefly to ensure tenderness, then dredging in spiced flour for a delightful crisp exterior. The star of the show is the light tomato sauce, made by simmering tomato paste with olive oil, water, and crushed fennel seeds to create a glossy, aromatic glaze that complements the vegetable's natural anise notes. It&# 226;ÂÂs a perfect example of Mediterranean cooking, where simple ingredients are elevated through technique. Ideal for a light weeknight dinner or as a vegan accompaniment to grilled fish or chicken, this dish offers a beautiful balance of textures and fresh, zesty flavors that will brighten any table.

Ingredients

Directions

  1. Trim the fennel bulb, removing tough outer layers and fronds, then slice it lengthwise into 1/4-inch thick pieces.
  2. Bring a pot of water to a boil and blanch the fennel slices for exactly 3 minutes to soften them slightly.
  3. Remove the fennel from the water using a slotted spoon and drain thoroughly on paper towels to remove excess moisture.
  4. In a small saucepan, whisk together 1 tablespoon tomato paste, 1 tablespoon olive oil, 1/4 teaspoon crushed fennel seed, and 1/3 cup water.
  5. Bring the tomato mixture to a boil, then reduce heat and simmer for 3 minutes until slightly thickened; set aside.
  6. In a shallow bowl, mix together 1/4 cup flour and 1 1/2 teaspoons Creole spice blend.
  7. Heat the remaining 6 tablespoons of olive oil in a large sauté pan over medium-high heat.
  8. Dredge the blanched fennel slices in the flour mixture, shaking off any excess, ensuring an even coating.
  9. Carefully place the coated fennel slices in the hot pan and sauté for about 3 minutes until the edges turn golden brown.
  10. Season with salt and pepper to taste, then flip the fennel slices.
  11. Continue cooking for another 3 to 4 minutes until the second side is crisp and golden.
  12. Pour the warm tomato sauce evenly over the fried fennel and cook for 1 minute to allow the flavors to meld.
  13. Remove from heat and serve immediately while the fennel is still crisp and the sauce is warm.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 7.8kcal
% Daily Value *
Total Fat 0.1g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 10.2mg1%
Total Carbohydrate 1.8g1%
Dietary Fiber 0.8g4%
Sugars 0.6g
Protein 0.3g1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: fennel, fried fennel, tomato sauce, mediterranean, vegan, side dish, crispy, anise, healthy, gluten-free option, quick dinner, vegetarian, blanched, sauteed, light meal, herbaceous, simple, flavorful, weeknight, plant-based
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