Keto baked fennel with a parmesan crust

Keto baked fennel with a parmesan crust: an aromatic oven dish with white fennel, Parmigiano Reggiano, extra virgin olive oil and a subtle note of garlic.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 25 min
• Total time: 35 min
• Calories: 210 kcal per serving
• Protein: 12 g
• Fat: 14 g
• Carbs: 8 g

Ingredients

• 2 white fennel bulbs
• 4 heaped tbsp very finely grated Parmigiano Reggiano
• Coarse sea salt
• 2 tbsp extra virgin olive oil
• 1 pinch of garlic powder

Method

You’ll need: oven · baking tray · chopping board · knife · grater

1. Preheat the oven to 200 °C (180 °C fan) and line a baking tray with baking paper.
2. Wash the fennel bulbs, set the fennel fronds aside for later and trim the base neatly. Cut the fennel into flat, fairly thick slices.
3. Spread the fennel slices out on the tray and brush or drizzle them with extra virgin olive oil.
4. Season the fennel with coarse sea salt, pepper and a little garlic powder. Then sprinkle the finely grated Parmigiano Reggiano evenly over the top.
5. Bake at 180 °C fan for 20–25 min, until the fennel is soft and the parmesan is golden brown and slightly crisp.
6. Serve hot, garnished with the fennel fronds you set aside.

Good to know

Fennel from the oven has something wonderfully mellow about it. Golden brown on the outside, soft inside, with that salty crust that brings everything together.

Swaps

Parmigiano Reggiano → pecorino romano from grass-fed milk (often a little more CLA, stronger flavour, a similarly good crust) Parmigiano Reggiano → finely grated Grana Padano (similar nutritional profile, a little milder, a good alternative used the same way) Coarse sea salt → low-sodium potassium salt (can reduce your sodium intake) Garlic powder → freshly grated garlic (more natural plant compounds, more aromatic) Extra virgin olive oil → cold-pressed avocado oil (stable at high heat, lots of monounsaturated fats) Extra virgin olive oil → ghee (very stable at high heat, no seed oils, contains hardly any lactose or milk protein)

Allergens

The recipe contains milk from the parmesan; fennel and garlic are usually easy to fit into everyday cooking, but people with a sensitive stomach react to them differently, and pasteurised or long-matured hard cheese is usually not a concern during pregnancy.

Frequently asked questions

Which nutrients are in fennel?

Fennel contains vitamin C, folate, potassium and fibre. It also contains essential oils and plant compounds that shape its typical smell and flavour.

Can you eat parmesan even though it's made from milk?

Long-matured parmesan usually contains only very little lactose, because most of it breaks down during ripening. It is still not suitable if you have a milk protein allergy.

What does extra virgin olive oil provide nutritionally?

It consists mainly of monounsaturated fats, above all oleic acid. Depending on the quality, it also contains polyphenols, although their content can vary a lot.

Can fennel be a problem for a sensitive digestion?

Fennel is often perceived as mild, but people react differently to both raw and cooked vegetables. If you are sensitive to fibre or essential aromas, it's best to start with smaller portions.

Is garlic powder nutritionally relevant in a dish like this?

In this small amount, it's mainly about the flavour. Sulphur compounds are typical of garlic, but in powder form and at a low dose their contribution is modest.