Baked Fennel
Baked Fennel - Tasty, lean and very simple!
Healthy, because
Even smarter
Nutritional values
Despite having fewer calories, fennel is one of those vegetables that are highly satisfying. The tuber, which is rich in vitamin C and potassium, contains various essential oils which have given the aromatic vegetable a firm place in folk medicine - for example as a gentle helper against intestinal cramps and colic.
Wholemeal breadcrumbs, which you can easily make yourself from stale wholemeal rolls with a hand grater or food processor, provide a hearty bite and a small fibre plus.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 556 mg | (14 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 1 Tomato
- ½ tsp olive oil
- 1 Tbsp breadcrumbs
- 1 Tbsp mixed Fresh herbs (frozen)
- salt
- peppers
- ½ Fennel bulb (about 125 grams)
Kitchen utensils
Preparation steps
Peel the shallot and garlic and finely dice.
Rinse tomato, cut into quarters, remove the core and seeds and dice the flesh finely.
Heat the oil in a non-stick pan. Sauté the shallot and garlic until translucent.
Transfer the shallot and garlic to a bowl with tomato, breadcrumbs and herbs. Mix well and season with salt and pepper.
Rinse fennel, trim, cut into thick slices and place in a small baking dish.
Spread the crumb mixture on top of the fennel and bake in preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) until golden brown, about 15 minutes.
