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Finocchio alla parmigiana - fennel baked with parmesan cheese
This simple vegetable dish can be prepared ahead and put in the oven when you're ready.
What you need
- 4 bulbs fennel, trimmed and quartered
- 1 pinch salt
- 3 tsp softened butter
- freshly ground black pepper
- 60 ml grated parmesan cheese
Method
Cook the fennel in salted water until tender. It should be soft but not floppy. Drain well.
Meanwhile, preheat oven to 200°C. Generously butter a gratin dish.
Arrange the fennel quartners in the dish. Sprinkle on plenty of black pepper. Sprinkle on the cheese.
Bake for 30 min or until cheese is golden brown and fennel juices are bubbling vigorously.
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Preparation 25 minutes Cook 30 minutes Total 55 minutes -
Energy 120 kcal/serving Fat 2.00 g/serving Carbohydrates 68.98 g/serving Glycaemic Index 3 Glycaemic Load 0.69 
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Submitted by: Daffs
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 506 | 208 | 10475 | 8350 |
| Energy (kcal) | 120 | 49.8 | 2500 | 2000 |
| Protein (g) | 5.01 | 2.06 | ||
| Carbohydrate (g) | 17.2 | 7.11 | 345 | 275 |
| Fat (g) | 4.85 | 2.00 | 95 | 70 |
| Fat (saturated) (g) | 2.75 | 1.13 | ||
| Fibre (g) | 7.25 | 2.99 | ||
| Sodium (mg) | 282 | 116 | ||
| Salt (equivalent) (g) | 0.71 | 0.29 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 65.8 | 27.1 | 800 |
| Vitamin B-12 (µg) | 0.07 | 0.03 | 1 |
| Vitamin B-6 (mg) | 0.12 | 0.05 | 2 |
| Vitamin C (mg) | 28.1 | 11.6 | 60 |
| Vitamin D (µg) | 2.65 | 1.09 | 266 |
| Vitamin E (mg) | 0.10 | 0.04 | 10 |
| Zinc (mg) | 0.63 | 0.26 | 15 |
| Calcium (mg) | 184 | 76.0 | 800 |
| Folate (mcg) | 63.7 | 26.2 | 200 |
| Iron (mg) | 1.75 | 0.72 | 14 |
| Magnesium (mg) | 42.4 | 17.5 | 300 |
| Niacin (mg) | 1.51 | 0.62 | 18 |
| Pantothenic acid (mg) | 0.57 | 0.24 | 6 |
| Riboflavin (mg) | 0.10 | 0.04 | 1.6 |
| Phosphorous (mg) | 158 | 65.2 | 800 |
| Thiamin (mg) | 0.03 | 0.01 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible black pepper or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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