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🍽️ Crispy Fennel Bake with Nuts

290 kcal · 30 min · 4 servings

Ingredients

• 4 bulbs fennel
• salt
• 2 cloves garlic
• 1 shallot
• 2 tbsp olive oil
• 800 g chopped tomatoes (can)
• pepper
• 1 tsp fennel seeds
• 1 tsp dried oregano
• 50 g walnut kernels
• 50 g parmesan (1 piece)
• 4 tbsp lemon juice

Instructions

1. 1. Wash the fennel thoroughly.
2. 2. Cut off the green leaves and set them aside.
3. 3. Halve the fennel bulbs.
4. 4. Bring water with salt to a boil.
5. 5. Boil the fennel halves for about 5 minutes.
6. 6. Remove the fennel from the water.
7. 7. Shock it with cold water.
8. 8. Set the fennel aside.
9. 9. Peel the garlic clove.
10. 10. Peel the shallot.
11. 11. Finely chop the garlic and shallot.
12. 12. Heat olive oil in a pan.
13. 13. Sauté the garlic and shallot until translucent.
14. 14. Add the tomatoes to the pan.
15. 15. Season with salt.
16. 16. Season with pepper.
17. 17. Add fennel seeds.
18. 18. Add oregano.
19. 19. Simmer the sauce over medium heat for 15 to 20 minutes.
20. 20. Roast the nuts in a separate pan.
21. 21. Remove the nuts as soon as they are fragrant.
22. 22. Chop the nuts coarsely.
23. 23. Grate the Parmesan.
24. 24. Mix the Parmesan with the nuts.
25. 25. Fill the tomato sauce into four small baking dishes.
26. 26. Place two fennel halves on the sauce in each dish.
27. 27. Make sure the cut side faces up.
28. 28. Drizzle the fennel with lemon juice.
29. 29. Sprinkle the bake with the nut and Parmesan mixture.
30. 30. Preheat the oven to 200 degrees.
31. 31. Bake the bake until golden brown for 20 to 25 minutes.
32. 32. Finely chop the reserved fennel greens.
33. 33. Remove the bake from the oven.
34. 34. Garnish the finished bake with the fennel greens.

Nutrition per serving

• kcal: 290
• Protein: 12 g · Fett/Fat: 19 g · Carbs: 17 g