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Spanish Salad of Oranges, Fennel, Red Onion, and Mint with Dressing

Spanish Salad of Oranges, Fennel, Red Onion, and Mint with Dressing RecipeRandy Mayor


  • 2 cups thinly sliced red onion (about 1 large)
  • 3 large navel oranges (about 5 pounds)
  • 3 cups thinly sliced fennel bulb (about 1 pound)
  • 1/4 cup loosely packed fresh mint leaves
  • 3 tablespoons plain fat-free yogurt
  • 2 tablespoons frozen orange juice concentrate, thawed
  • 2 tablespoons red wine vinegar
  • 1 teaspoon coriander seeds, toasted and crushed
  • 4 teaspoons extravirgin olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper


Place thinly sliced red onion in a medium bowl; cover with ice water, and soak 15 minutes. Drain well.

Carefully remove rind and white pithy part of rind from oranges; discard rind and pith. Cut each orange in half vertically; remove white pithy core portion, and discard. Cut oranges crosswise into 1/4-inch-thick slices, reserving about 1/3 cup juice for dressing.

Layer red onion, thinly sliced fennel, and orange evenly in a bowl or on a platter, and sprinkle with fresh mint leaves. Combine reserved juice, plain fat-free yogurt, juice concentrate, and remaining ingredients in a small bowl, and stir with a whisk to combine. Drizzle evenly over salad; serve immediately.


    "This is a typical Spanish-style salad, but it would go well with almost any menu." -Lillian Julow, Gainesville, FL

  • Yield: 6 servings (serving size: about 1 cup)

Nutritional Information

Calories per serving:163
Calories from fat:19%
Fat per serving:3.5g
Saturated fat per serving:0.5g
Monounsaturated fat per serving:2.3g
Polyunsaturated fat per serving:0.4g
Protein per serving:3.4g
Carbohydrates per serving:32.8g
Fiber per serving:7g
Cholesterol per serving:0.0mg
Iron per serving:1.3mg
Sodium per serving:241mg
Calcium per serving:134mg

Good to Know

The oranges and orange juice in this recipe are a great source of vitamin C and folate. Citruses in general are packed with these nutrients.

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