Recipes   > Ingredient Archive   >  Fennel

Revered in Italy, fennel is relatively unknown and largely unappreciated in America. What a shame! This sweet, aromatic vegetable with its pale green, celery-like stalks, broad bulbous base, and bright green, feathery fronds, is incredibly versatile, juicy, and delicious.

Selecting Fresh Fennel

Fennel is at its prime from late fall through winter and into early spring.

• Select large, squat, glossy bulbs with a pale green tint that show no sign of cracking, bruising, or browning.
• It seems counterintuitive, but larger fennel bulbs are often more tender than slender, elongated ones. The larger the bulb, the less waste is involved.
• If possible, buy fennel that still has its stalks and fronds attached. The graceful greenery — which should be a bright, vibrant green — is a good indicator of freshness.
• At home, refrigerate unwashed fennel in a plastic bag for up to 5 days.

Although it may resemble celery, fennel’s distinctive flavor and aroma set it apart. The main variety cultivated throughout the Mediterranean and in this country is called Florence fennel (finocchio). At the market, it is sometimes mislabeled “anise” or “sweet anise,” which keeps many people who don’t like the flavor of licorice from giving this vegetable a try. Fennel, however, is much sweeter and more delicate than anise, with a whispery anise fragrance but none of its sharp licorice taste. Once fennel is cooked, this flavor is even lighter and more elusive than when it’s raw.

All parts of the fennel plant are edible: stalks, fronds, seeds, pollen, and of course the prized bulb. Fennel is easy to prepare; it’s delicious raw or cooked, and its singular flavor goes with everything. The bulb is made up of overlapping onion-like layers, which encase a dense, sweet heart. Raw fennel is crisp and crunchy with a refreshing, clean flavor, and it makes a terrific addition to salads. When slow-cooked, fennel’s distinctive flavor mellows, and it becomes lusciously, meltingly soft. Popular since ancient times for its flavor and its medicinal properties, fennel is a staple of the Mediterranean diet. In Tuscany, fennel is the quintessential companion to pork in all its many guises, especially sausages. It has a wonderful affinity for citrus, fish, Parmigiano or Pecorino cheeses, olives, capers, and peppery greens such as watercress and radicchio.

Fennel’s yellow flower produces an edible pollen that can be used to flavor meats and fish to heavenly effect — and it’s all the rage these days among superstar chefs. Hailed as “fairy dust for food lovers,” this intoxicatingly aromatic and pungent spice is delicious on just about anything. It’s much sweeter tasting and more intense than fennel seed. Although not inexpensive, a pinch or two goes a long way and contributes a real spark of flavor. Dried wild fennel pollen, usually imported from Tuscany, is available from specialty markets and mail-order sources.

To prepare fennel, wash with cold water. Cut off the feathery fronds and tubular stalks; the greenery can be used as a garnish or snipped like dill and added as a last-minute flavor enhancer. Discard the stalks or use the tender, less-fibrous stems for soups, stocks, or in place of diced celery. Reserve the fronds for garnish. Trim the base and remove any discolored layers. Usually the outer layer of the bulb should be discarded, as it can be stringy and tough (save it for stocks). Cut the bulb in half lengthwise. If there’s a large core at the base, remove it with a small paring knife. Cut the fennel into wedges through the core end (this will hold the slices together), or cut crosswise into thin slices. Fennel can also be shaved into paper-thin slices with a vegetable peeler.

Versatile, Delicious, and Nutritious, Too

• A cup of sliced raw fennel has just 27 calories, but it’s an excellent source of the vitamin C, dietary fiber, and potassium you need every day.
• Fennel is also a very good source of manganese and folate, which is especially important for women who are or are planning to become pregnant.
• Fennel is a good source of niacin (vitamin B3), calcium, iron, magnesium, phosphorus, and copper, too.