25 Truly Fabulous Fennel Recipes (2024)

This aromatic vegetable is equally delicious raw or cooked and can be added to salads, side dishes, or main courses. Try it every which way with our favorite fennel recipes.

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Fennel Basics

25 Truly Fabulous Fennel Recipes (1)

Often likened in taste to licorice, fennel is in fact far more subtle with a texture similar to celery, and, unlike licorice, the flavor is savory, not sweet. Raw, fennel is cool and crunchy. Cooked, fennel turns mellow and the flesh softens; it is wonderful alongside fish or chicken or tossed with pasta.

In Season: Fennel season lasts from mid-fall to early spring.

What to Look For: Fennel is easily identifiable: It has a fat white bulb (like an onion) and a feathery top of green stalks and fluffy fronds (though some grocers cut these parts off). Choose firm, greenish-white fennel bulbs with no soft or brown spots. If the fronds are still attached to the bulb, they should be bright green with no signs of wilting.

How to Store: Wrapped in a paper bag and refrigerated, fennel can last three to five days. But, as bulbs tend to dry out over time, it's best to use them as soon as possible.

How to Trim and Core: Whether served raw or cooked, fennel bulbs must be trimmed first. Cut the stalks from the top of the bulb, then remove any tough outer layers. Some recipes call for the removal of the triangular core. This can easily be done with a paring knife. Fennel trimmings don't have to be thrown away. Sprinkled fronds are regularly used as a garnish for soups, stews, and pastas. The stalks add flavor to stocks or roasted poultry or fish (stuff them into the cavity).

How to Cut Fennel the Right Way

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Sliced Fennel with Parmesan

25 Truly Fabulous Fennel Recipes (2)

Raw fennel wedges make a sophisticated finger food when topped with hunks of good-quality Parmigiano-Reggiano and finished with a little olive oil, salt, and pepper.

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Braised Fennel with Pomegranate

25 Truly Fabulous Fennel Recipes (3)

We love the contrast of textures and flavors in this sensational side dish. Fennel is simmered in a bath of orange and pomegranate juices, garlic, and chicken broth until silky, then served with fresh mint, fennel fronds, toasted hazelnuts, and pomegranate seeds.

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Clam Pan Roast with Sausage and Fennel

25 Truly Fabulous Fennel Recipes (4)

This flavorful dinner-party dish combines sweet Italian sausage, kielbasa, red potatoes, fennel, and littleneck clams. Serve with slices of crusty bread so that your guests can mop up every last drop of the delectable sauce made from Pernod, clam juice, tomatoes, and tarragon.

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Labneh Dip with Caramelized Onions and Fennel

25 Truly Fabulous Fennel Recipes (5)

Don't let onions have all the caramelized fun! Fennel lends depth of flavor, as does the addition of fresh thyme, dry sherry, and Worcestershire sauce. Serve over garlic-spiked labneh for a truly unforgettable dip.

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Crisp Grilled Salmon with Fennel-Olive Relish

25 Truly Fabulous Fennel Recipes (6)

Wild salmon doesn't need much to impress -- just this simple, lively relish made with fennel, green olives, red onion, fresh parsley, lemon juice, and chile de arbol.

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Shaved Fennel, Zucchini, and Celery Salad

25 Truly Fabulous Fennel Recipes (7)

Very thinly sliced celery, fennel, and zucchini are tossed with butter beans and a simple white-wine vinaigrette, then chilled for an hour to allow the flavors to develop in this fuss-free salad. Stir in toasted almonds just before serving.

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Caramelized Fennel, Celery, and Sardine Pasta

25 Truly Fabulous Fennel Recipes (8)

Fennel and celery are cooked until tender and golden, then tossed with whole-wheat pasta, lemon zest, and canned sardines in this light dinner. It's ready in just 25 minutes!

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Roast Pork with Fennel, Chiles, and Olives

25 Truly Fabulous Fennel Recipes (9)

Fennel wedges, Italian cherry peppers, and olives are given a quick turn in the oven before being served alongside juicy pork loin encrusted with a fennel, coriander, and black peppercorn rub.

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Farro Salad with Fennel, Golden Raisins, and Radicchio

25 Truly Fabulous Fennel Recipes (10)

Crisp fennel complements the chewy, nutty farro in this salad. Radicchio, fresh mint, and lemon juice make the dish bright and refreshing.

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Rigatoni with Sausage and Fennel

25 Truly Fabulous Fennel Recipes (11)

This pasta dish strikes the perfect balance between hearty and healthy thanks to the combo of Italian sausage and a bevy of vegetables -- fennel, carrots, and arugula. Lemon and Parmesan tie all the flavors together.

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Broiled Striped Bass With Tomatoes and Fennel

25 Truly Fabulous Fennel Recipes (12)

Meaty striped bass joins fennel, cherry tomatoes, and Kalamata olives under the broiler in this 30-minute sheet-pan supper.

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Shaved Radish, Fennel, and Parmesan Salad

25 Truly Fabulous Fennel Recipes (13)

The mild licorice scent of fresh fennel is a lovely match for spicy radishes and nutty Parmesan. The salad is tossed with a lemony mustard-vinaigrette and garnished with fennel fronds.

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Seared Scallops with Shaved Fennel, Cucumber, and Grapefruit

25 Truly Fabulous Fennel Recipes (14)

Simply dress fennel, cucumber, grapefruit, and fresh chives and tarragon with a litte olive oil and lemon juice to make a spectacular topping for tender, caramelized scallops.

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Fennel-and-Endive Salad with Pomegranate Seeds and Walnuts

25 Truly Fabulous Fennel Recipes (15)

Thinly sliced fennel is teamed with crisp red and yellow Belgian endive, buttery toasted walnuts, and sweet-tart pomegranate seeds in this stunning winter salad.

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Baked Trout with Broccoli, Apple, and Fennel Slaw

25 Truly Fabulous Fennel Recipes (16)

Tahini, lemon zest and juice, and applesauce make an intriguing dressing for this sweet and savory slaw that's served atop flaky trout.

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Grapefruit and Grilled Fennel Salad

25 Truly Fabulous Fennel Recipes (17)

A drizzle of olive oil and grapefruit juice is the only adornment needed on this arugula salad topped with grapefruit segments, green olives, shaved Parmesan, and flame-kissed prosciutto and fennel.

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Roast Chicken with Lemons and Fennel

25 Truly Fabulous Fennel Recipes (18)

Lemon halves and fennel wedges are scattered around a whole chicken to let their flavors mingle as they roast. You can also toss in some sliced root vegetables such as parsnips, carrots, and turnips if you like.

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Fennel and Smoked Salmon Salad

25 Truly Fabulous Fennel Recipes (19)

Thinly sliced fennel dressed with fresh lemon juice and juice offsets buttery smoked salmon perfectly in this elegant salad. You can also swap out the fennel for cucumber or celery, or try using all three -- you can't go wrong!

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Fontina, Fennel, and Onion Pizza

25 Truly Fabulous Fennel Recipes (20)

A mixture of caramelized fennel and onions is spread onto homemade dough and topped with fontina cheese and rosemary-garlic olive oil in this party-ready pizza recipe. It can be cooked on the grill or in the oven on a pizza stone.

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Roasted Fennel and Artichoke Hearts

25 Truly Fabulous Fennel Recipes (21)

Fresh fennel and canned artichokes make a surprisingly delicious pairing when roasted together at a high heat. Finish with olive oil, lemon juice, parsley, and fennel fronds.

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Brown-Rice Cakes with Sauteed Fennel, Broccoli Rabe, and Ricotta

25 Truly Fabulous Fennel Recipes (22)

Garlicky sauteed fennel and broccoli rabe are the perfect partners for pan-fried brown-rice cakes in this quick vegetarian dinner. Creamy ricotta and fresh basil round out the dish.

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Orange, Fennel, and Olive Salad with Red Pepper Flakes

25 Truly Fabulous Fennel Recipes (23)

Sliced fennel, orange segments, and Nicoise olives are tossed in a spicy lemon dressing. Serve this robustly flavored salad with roasted lamb or salmon.

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Baked Chicken with Fennel and Apples

25 Truly Fabulous Fennel Recipes (24)

Chicken, shallots, and wedges of fennel and apple are seasoned with sage and cider vinegar. Everything roasts together in one pan to make this easy and flavorful dinner.

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Braised Fennel and Potatoes

25 Truly Fabulous Fennel Recipes (25)

All you need are chicken broth, lemon wedges, and half an hour to turn fennel and potatoes into a flavor-packed side dish.

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Baked Fennel with Parmesan and Thyme

25 Truly Fabulous Fennel Recipes (26)

Halved fennel bulbs are parboiled, topped with butter, Parmesan, and thyme, and baked until tender and golden brown. Serve the fennel with baked eggs and grilled country bread for brunch, or with roasted chicken, pork, or salmon for dinner.

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How to Cut a Fennel Bulb

25 Truly Fabulous Fennel Recipes (2024)

FAQs

What does fennel do for a woman's body? ›

Fennel seeds are believed to have properties that may help alleviate menstrual discomfort and regulate menstrual cycles. Some women find relief from bloating and pain when incorporating fennel seeds into their diet during their periods.

Is fennel good for your liver? ›

Potential Uses of fennel seeds for liver

Fennel seed oil could avoid liver damage and act as a hepatoprotective (liver protective) in an animal study. Oral intake of fennel seed oil could also decrease the levels of enzymes associated with liver damage. Thus, saunf is indeed good for the liver.

What is fennel used for medically? ›

Fennel is used for various digestive problems including heartburn, intestinal gas, bloating, loss of appetite, and colic in infants. It is also used for upper respiratory tract infections, coughs, bronchitis, cholera, backache, bedwetting, and visual problems.

Is fennel good for your stomach? ›

In many parts of the world, it's common to eat a little bit of fennel after a meal to aid with digestion and relieve gassiness. Fennel has been shown to help with digestion by reducing inflammation in the bowels and decreasing bacteria that cause gassiness.

Does fennel reduce belly fat? ›

Turns out, there's one food which, if consumed immediately after your meals, might not only help you lose weight fast but could also burn belly fat. The food we're referring to is fennel seeds (or saunf as it is popularly known as in Hindi). This one food item is also probably the most underrated one in your kitchen.

What happens if I eat fennel everyday? ›

The rich array of nutrients and powerful antioxidant, anti-inflammatory and antibacterial properties in fennel seeds are valuable in treating digestive and respiratory ailments, improves vision and also cures menstrual problems.

Who should avoid fennel? ›

Taking fennel might increase the risk of bleeding or bruising in people with bleeding disorders. Hormone-sensitive condition such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: Fennel might act like estrogen.

What are the side effects of eating fennel? ›

Side effects of Fennel include:
  • difficulty breathing.
  • tightness of chest/throat.
  • chest pain.
  • nausea.
  • vomiting.
  • hives.
  • rash.
  • itchy or swollen skin.

Does fennel raise blood pressure? ›

Blood pressure

Dietary nitrates in fennel and other foods have vasodilatory and vasoprotective properties. Because of this, they can help lower blood pressure and protect the heart. A 2018 study found that blood pressure levels were lower after taking nitrate supplements.

Is fennel good for hair growth? ›

Fennel seeds have acid, iron, copper, folate, and niacin which helps in increasing hair growth. Fennel seeds help in fighting oxidative stress which prevents hair growth and leads to problems like hair fall.

Can you eat raw fennel? ›

Every part of it is edible, from the bulb to the flowers, and it can be eaten raw or cooked. Though the stalks and leaves are edible, fennel recipes most often call for the bulb. When raw, it has a crisp texture similar to celery and a fresh licorice flavor.

Is fennel good for the kidneys? ›

Fennel and barley seeds has good effects on liver and kidney functions, glucose and lipid levels.

Does fennel make you sleepy? ›

It can help you sleep

Since fennel can relax your muscles — including your digestive muscles — you may feel more ready for bed after drinking it. Ancient remedies called for the use of fennel to treat insomnia.

Is fennel a laxative? ›

Fennel. Fennel is a traditional folk remedy for digestive symptoms, including gas, bloating, and constipation. A small 2022 study of 50 older adults found that those who drank tea containing fennel and rose had improved constipation symptoms after 4 weeks.

How to use fennel for eyes? ›

Mixing Fennel seeds (saunf) with Almonds and Rock candy can not only improve eye health, but the potent medicinal benefits can reduce the progression of Cataract and Glaucoma. As per Ayurveda experts, Fennel seeds are also known as 'NetraJyoti' for their potent antioxidant properties that improve vision.

Does fennel increase estrogen in females? ›

For example, fennel has strong estrogenic properties, meaning that it acts similarly to the hormone estrogen. While this may help relieve menopausal symptoms, it may be unsafe for pregnant women.

What does fennel do for the uterus? ›

Eases Menstrual Cramps

Additionally, fennel has nitrites, which aid blood flow. 6 Therefore, nitrites may also help the endometrium shed more easily and quickly than normal.

Does fennel reduce body odor? ›

Fennel also has anti-inflammatory properties that can help reduce inflammation in the body, which can be a contributing factor to body odor. You can enjoy fennel by using it as a spice in cooking, chewing on fennel seeds after meals, or brewing fennel tea for its potential body odor-fighting benefits.

Does fennel tighten skin? ›

Organic fennel essential oil has a skin-tightening effect.

Antioxidants abound in them.

References

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