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Fennel

Fennel (Foeniculum vulgar)

The herb is the leafy part of the plant and has many uses.The bulb section is used more as a vegetable and the seeds are used as a spice.

This herb looks similar to dill and is very aromatic and it’s flavours are similar to those of anise. It’s flavour has a fresh undertone making it a very popular herb to us in many hot and cold dishes.

Medicinal & Nutritional Benefits 

Heart health- This Herb and plant contain a high content of fibre, this is great for reducing the risk of heart disease, as fibre consumed regularly helps to reduce cholesterol levels in the body according to research. With that and all the vitamin and mineral properties contained all help promote good heart health.

Immune system boost- This plant is a great boost to the immune system, because it is rich in many nutrients, especially vitamin C which is known to boost the general immune system. Vitamin C is great for protection against infections and any damage caused by free radicals.

Vitamins- A, C, Folates, Niacin, Pantothenic acid, Pyridoxine, Riboflavin, Thiamin.

Minerals- Calcium, Iron, Magnesium, Potassium, Copper, Manganese, Phosphorous. 


Fennel Cooking Tips

The Fennel leaves are used in a wide variety of dishes from various different cultures. These include dishes from India, Thailand, Italy and some middle eastern countries.

They can add great flavour to a vegetable dish and soups They and are also used with eggs dishes, such as omelettes, and also go well with fish.

Personally, I like to make a simple pan fry using butter and salmon fillets with the Fennel leaves and serve with some fresh vegetables. 

For the vegetables I like to use some fresh new potatoes and then make a stir fry with the vegetables.

So to get started you need to put your new potatoes in the steamer and once the water has boiled, cook on a medium to low heat.

Pan Fried Salmon, Fennel and Stir Fried Vegetables

Recipe

Serves 4 people

Ingredients

4 x salmon fillets

50 grams of butter

1 tablespoon dried Fennel Herb

1/4 teaspoon sea salt

1/4 teaspoon black pepper

1 x large carrot cut into match stick slices

10 x baby sweet corns

10 x asparagus stems cut into 3 equal parts

1 x large onion sliced

4 x large cloves of garlic chopped fine

5 x table spoons extra virgin olive oil

2 x table spoons soya sauce

1 x teaspoon black pepper

1/4 x teaspoon sea salt

Method

Rub the salmon with the salt, pepper and the dried Fennel leaf. Heat a large frying pan and add the butter. Once this is melted and bubbling, add the salmon skin side down and cook on a medium heat for 10 minutes.

Then let it rest for 1 minute and plate.

Whilst the salmon is cooking get a wok or a large frying pan and heat on high. Then add the extra virgin olive oil and wait until hot. Now add the carrots and the baby sweet corn, tossing regularly, and cook for 3 minutes. Now add the onion and asparagus and mix in. Cook for a further 3 minutes and keep tossing so as to cook evenly with out burning. Add the garlic and cook for a further 2 minutes then add the salt, pepper and the soya sauce and cook for another 1 minute.

Now it is ready to plate with salmon and then add your new potatoes.