A Punchy, Citrusy Salad To Usher In Spring

by Women's Health | Aug 21, 2024 | Recipes

Warmer days call for lighter meals – that’s right! And what better way to welcome spring than with this Naartjie, Fennel and Prawn Salad from Chef Monché Muller’s Harvest Table. Easy-to-prep and packed with contrasting flavours (not forgetting those nutrients!), the salad merges the sweet flavours of naartjies (packed with antioxidants such as flavonoids and carotenoids), the crispness of fennel (full of potassium, sodium, phosphorus and calcium) and the firm, but tender texture of lightly cooked prawns (calcium, phosphorus, potassium, vitamin A, vitamin E). Grab your fork and let’s unlock some new flavours together!

Naartjie, Fennel and Prawn Salad

Chef Monché Muller

From Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

Print Recipe Pin Recipe

Prep Time 30

Course Lunch, Main Course

Cuisine Healthy

Servings 4

Equipment

Serving Dish
Salad Tongs
1 Knife

Ingredients

For the prawns

12 – 16 Prawns deveined
1 tsp Paprika
½ tsp Cayenne pepper
1 tsp Minced garlic
2 Tbsp Butter
Olive oil for frying
Salt to taste

For the dressing

5g Chives finely sliced
3 Tbsp White wine vinegar
1 Lemon zested and juiced
1 tsp Honey
125 ml Extra virgin olive oil
½ tsp Sea salt flakes
Freshly ground black pepper to taste

For the salad

2 bulbs Fennel thinly sliced
100g Watercress
100g Wild rocket
3 Naartjies peeled and sliced
1 Avocado cubed
20g Almonds toasted and roughly chopped

Instructions

Season the prawns with the spices, garlic and salt. Place a pan over a high heat and drizzle with olive oil. Sear the prawns on both sides until pink. Add the butter and toss to coat. Set aside.
Make the dressing by whisking the ingredients together. Marinate the fennel in the dressing for 15 minutes.
To make the salad, arrange the watercress and rocket on a large serving platter, top with the fennel, naartjies, avocado and dressing, and sprinkle with the chopped almonds.
Serve with the prawns.

Notes

NB: You will get a similar finish from using mandarines, tangerines or oranges.

Keyword fennel, naartjie, prawns

READ MORE: Pepper-Crusted Tuna And Salad

Benefits of adding fruits to your salads

Looking to spruce up your same old routine salads? Look no further than adding fruits. When combined with other fresh, seasonal produce, fruit such as berries, cherries, figs, melons, berries, mangoes, peaches, nectarines, plums and your other favourites result in vibrant creations that will have your taste buds dancing with excitement. Plus, fruits introduce a natural sweetness and new textures to your salad – sans dressings or processed sugars, helping you elevate your salads to next-level nutritious.

About Harvest Table

Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

Chef Monchè Muller’s book blossomed from a casual conversation about good food and wine into a much-loved project that tells many magnificent stories about ingredients, communities, local producers and the people behind Oddo Vins et Domaines wines. The recipes, some traditional and some curated especially for this book, are an ode to some culinary regions in France, Italy, Spain and our very own South Africa.

From Loot