Braised Fennel

Braised Fennel

By Fiona Cheron

Prep time: 10 mins

Cook time: 1 hour @ 180c

Serves 6 as a side dish.

Fennel can be enjoyed raw, i.e. shredded in a salad, or cooked; roasted, sautéed, braised etc.
Fennel is a great source of potassium, calcium, magnesium, manganese and iron (when consumed raw it is also a great source of vitamin C). Potassium is one of the key electrolytes in our body, contributing to the regulation of minerals and water travelling in and out of our cells. This braised fennel dish by Fiona is not only delicious but a great way to maintain hydration and electrolyte balance. Fennel can also help aid digestion and can help combat oxidative stress through its antioxidant properties reducing the risk of inflammatory conditions.

Quick to prepare, this fabulous way to use fennel makes a very elegant side dish that will pair with just about anything.

Braising the fennel mellows its strong aniseed flavour, making it surprisingly delicate as well as being a beautiful addition to any buffet table.

Ingredients

  • 2 fennel bulbs
  • 1 onion
  • 1 Tbs cumin seed
  • 1 tsp ground coriander
  • 1 sprig of fresh thyme
  • 2 lemons juiced
  • Water
  • Handful  of chopped parsley and fennel fronds for garnish.

Method

  1. Finely slice onion and place it on the bottom of a 20 x 30 cm baking dish.
  2. Cut any excess stems and fronds off the fennel bulbs and remove the tough outer layer.
  3. Slice the fennel lengthways in 1cm thick slices and lay them on top of the onions.
  4. Pour lemon juice over the fennel and sprinkle cumin seed, coriander powder and thyme leaves over the top.
  5. Pour just enough water to sit level with the fennel into the baking dish.
  6. Place in oven at 180 C and cook for 1 hour. Check periodically that it’s not getting too dry, if so, add a little more water. If the fennel is becoming too browned cover the baking dish with a tray.
  7. It is ready when the water has evaporated, and the fennel is nice and soft.
  8. Place on serving dish and sprinkle with the fresh herbs.