Fennel, tuna, avocado & orange salad – protein packed

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Fennel for a fennel, tuna, avocado & orange salad - protein packed recipe

If you’re after a healthy, protein-packed meal that doesn’t compromise on flavour, this fennel, tuna, and avocado salad with oranges has you covered. The tuna provides lean, high-quality protein, while the fresh fennel and juicy oranges add a delicious crunch and burst of citrus. Creamy avocado ties it all together, and a simple dressing of extra virgin olive oil, orange juice and sherry vinegar keeps it light.

oranges for a fennel, tuna, avocado & orange salad - protein packed recipe

I’m very into fennel. Sadly, I only started appreciating it later in life. It was this fennel salad with radishes and lemon that finally won me over. Somehow, the lemon and salt magically temper the strong aniseed flavour, which I think is what puts some people off this vegetable. I love its versatility, especially with roast chicken or grilled seafood.

Fennel for a fennel, tuna, avocado & orange salad - protein packed recipe

If I’m not cooking fennel, I find the best way to enjoy it is raw, shaved thinly on a mandolin. Dunking it in iced water gives it a crisp, refreshing texture.

I’ve always loved the combination of orange, avocado, fennel, and radish, so adding tuna to the mix felt like a good idea.

Fennel, tuna, avocado & orange salad - protein packed recipe

The first time I made this a few weeks ago, I got my hands on an incredible piece of sushi-grade tuna from Delicious Fish at the Oranjezicht market.

The fish had been caught within 24 hours and was spectacular. Unfortunately, when I wanted to shoot the recipe for my website, the tuna wasn’t of the same quality, so I gave it a quick pan sear instead. 

The salad was still delicious and didn’t need more than fresh orange juice, extra virgin olive oil, Sherry vinegar, sea salt, and black pepper for seasoning.

The original version was more of a tuna crudo-style dish, perfect as a starter. Like this:

For this version, I turned it into a sharing salad. With the addition of the tuna, it becomes a complete meal, ideal for a light lunch. I used the last of the season’s pink Cara Cara oranges, which were amazing. However, any variety of orange would work just as well.

What You Will Need to Make This Fennel, Tuna, Avocado, and Orange Salad

To get started, you’ll need a few simple, fresh ingredients:

  • 300 grams of fresh tuna (sushi-grade if you prefer raw, or seared for a light char)
  • 1 large fennel bulb, thinly sliced on a mandolin for extra crispness
  • 1 ripe avocado, peeled and sliced
  • 1-2 pink or ruby oranges, peeled and segmented (and or sliced)
  • A few fennel fronds for garnish
  • High-quality extra virgin olive oil
  • Sherry vinegar or your favourite good-quality vinegar
  • Sea salt flakes and freshly ground black pepper
  • Toasted sesame seeds to garnish
Ingredients for a fennel, tuna, avocado & orange salad - protein packed

FAQs for This Recipe

Can I use canned tuna instead of fresh? Yes! While fresh tuna is ideal, you can use high-quality canned tuna in oil if that’s what you have on hand. Just flake it gently over the salad.

Is it okay to prep the salad in advance? You can prep the ingredients in advance, but it’s best to assemble the salad just before serving to keep everything fresh and vibrant. Fennel and avocado can brown after being sliced so it’s best to cut this just before serving.

What kind of oranges work best? Pink or ruby oranges (Cara Cara) are ideal for their sweet-tart flavour and beautiful colour, but feel free to use whatever variety you have available.

Fennel for a fennel, tuna, avocado & orange salad - protein packed recipe

Substitutions & Variations

There are plenty of ways to tweak this salad to suit your preferences or the ingredients you have on hand:

  • If you’re not a fan of raw tuna, you can use smoked salmon or grilled/smoked chicken instead.
  • No sherry vinegar? Swap it with balsamicwhite wine vinegar, or even lemon juice.
  • You can add radishes for extra crunch or toss in a handful of arugula for a peppery bite.
  • For a vegan version, substitute the tuna with grilled tofu or chickpeas.

Storage Instructions

This salad is best enjoyed immediately after it’s made, but if you have leftovers, here’s how to store them:

  • Fennel and oranges can be prepped and stored separately in an airtight container for up to a day.
  • Avocado should be added right before serving to prevent browning.
  • If using seared tuna, you can store it in the fridge for up to a day, but the texture is best fresh.

A few of my other salads with fennel:

Avocado and orange salad with fennel

Fennel, radish and mint salad with lemon and ricotta

Panzanella salad with white anchovies & fennel

New potato salad with fennel and radish

Moroccan carrot and fennel salad with sultanas and pistachios

Fennel, tuna, avocado & orange salad – protein packed

A protein-packed & healthy fennel, tuna, avocado & orange salad recipe.
Print Recipe
Fennel for a fennel, tuna, avocado & orange salad - protein packed recipe
Prep Time:15 minutes

Ingredients

  • 300 grams of fresh tuna
  • 1 large fennel bulb (or 2 small) thinly sliced on a mandolin
  • 1 avocado peeled and sliced
  • 1-2 pink or ruby orange peeled and segments cut out (or sliced)
  • A few fennel fronds for garnish
  • Excellent extra virgin olive oil
  • Good Sherry vinegar or another of your favourite good quality vinegar
  • Sea salt flakes and black pepper.
  • 1 Tbsp toasted sesame seeds

Instructions

  • Finely slice the fennel and place it in a bowl of iced water to crisp up. Drain and spin in a lettuce spinner or with a tea towel.
  • You can either slice your tuna raw if it is sushi grade and very fresh, or brush lightly with olive oil and sear on each side for a minute or so. It should still be pink on the inside. Slive into small thin strips against the grain.
  • Peel and cut segments out of the orange or slice them thinly.
  • Just before you are about to serve the salad, assemble it. Spread the fennel on a platter. Top with the oranges, sliced avocado and tuna slices.
  • Garnish with a few fennel fonds and season with salt and pepper. Squeeze over some of the orange juice and drizzle with salad with extra virgin olive oil and a little sherry vinegar.

Notes

This salad is best made and served fresh. 
Servings: 2

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