Recipe: How to Prepare Fennel

How to Prepare Fennel
From the American Institute for Cancer Research

You might not know unless you grew up in Europe, where fennel has been eaten for centuries, but the season for this delicately flavored vegetable has just begun.

Fennel looks something like celery and is occasionally confused with dill. It has a fragrant bulb, celery-like stems, feathery fronds and gold-yellow flowers. It is sometimes called by its Italian name, finocchio, or anise, because of its delicate, licorice taste.

Fennel contains vitamin C and beta carotene, a powerful antioxidant believed to help reduce the risk of cancer, enhance immunity and prevent cataracts.

Both the bulb and stems can be eaten raw or cooked. Their slight anise flavor complements many cooked dishes, especially fish, as well as salads. The leaves are used for garnish or added to a dish just before serving, to enhance flavor. Fennel seed, found in the spice section of markets, is used in both sweet and savory foods.

Look for fennel bulbs with no discoloration, firm stalks and bright green, perky fronds. Cut off the stalks across the top of the bulb where it turns white. Discard them or use to flavor sauces and broths. Slice off the root end. Peel away the tough outer layers. Halve the bulb vertically. You will see a triangular, hard core; using a small knife, cut out most of it, leaving enough to keep the layers attached if roasting or grilling.

If serving fennel raw, slice the bulb into thin wedges. Prevent discoloring by dropping the slices into a bowl of water and the juice of half a lemon added. Just before serving, drain them, pat dry and use in a mixed green salad. Or serve them on their own, fanned out on a plate and drizzled with a little olive oil. To add to a casserole or braise for a side dish, cut the fennel bulb into chunks and cook until tender. To grill or roast, simply lightly coat with an oil spray and sprinkle with salt and pepper beforehand.