Pork Chops with Orange & Fennel Salad

Pork Chops with Orange & Fennel Salad

5 Reviews
From: EatingWell Magazine January/February 2009

Fennel-crusted pork chops with a warm citrus-and-fennel salad is a terrific antidote to a dreary winter day. Serve with crusty whole-grain bread or brown rice.

Ingredients 4 servings

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  • 3 navel oranges
  • 1 teaspoon lemon juice
  • 1/2 teaspoon sugar
  • 1/2 teaspoon cornstarch
  • 1/2 teaspoon salt, divided
  • 4 4-ounce boneless pork chops, 1/2 inch thick, trimmed
  • 2 teaspoons fennel seeds, roughly chopped or coarsely ground in a spice grinder
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 large fennel bulb, cored and thinly sliced
  • 1 shallot, chopped
  • 3 cups watercress, or arugula, tough stems removed


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  1. Remove the skin and white pith from oranges with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice in the bowl before discarding membranes. Transfer the segments with a slotted spoon to another bowl. Whisk lemon juice, sugar, cornstarch and 1/4 teaspoon salt into the bowl with the orange juice. Set aside.
  2. Season pork chops on both sides with fennel seeds, the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add the chops and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm.
  3. Add sliced fennel and shallot to the pan and cook, stirring, for 1 minute. Add watercress (or arugula) and cook, stirring, until it begins to wilt, 1 to 2 minutes more. Stir in the reserved orange segments, then transfer the contents of the pan to a platter.
  4. Add the reserved orange juice mixture and any accumulated juices from the pork chops to the pan. Cook, stirring constantly, until slightly thickened, about 1 minute. Serve the pork chops on the fennel salad, drizzled with the pan sauce.

Nutrition information

  • Per serving: 238 calories; 9 g fat(2 g sat); 5 g fiber; 20 g carbohydrates; 21 g protein; 56 mcg folate; 57 mg cholesterol; 12 g sugars; 1 g added sugars; 1698 IU vitamin A; 81 mg vitamin C; 135 mg calcium; 1 mg iron; 372 mg sodium; 781 mg potassium
  • Nutrition Bonus: Vitamin C (135% daily value), Vitamin A (24% dv), Potassium (23% dv).
  • Carbohydrate Servings: 1
  • Exchanges: 1 fruit, 1 vegetable, 3 lean meat

Reviews 5

August 25, 2015
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By: EatingWell User
Simple and delicious! This was light, an interesting flavor combo, and absolutely delicious. Two suggestions: 1. Save the fennel fronds and sprinkle them on top before serving. 2. I'm not a big fan of wilted arugula and wanted the dish to be more salad-like. So rather than cooking the arugula with the fennel, I cooked the fennel and shallots then let the mixture cool to room temperature/warm while I cooked the pork chops and made the sauce. I then added the fennel mixture to the orange segments and then mixed in the arugula, which kept its texture since the fennel had cooled down. Pros: Definitely a keeper! Cons: None
April 25, 2013
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By: EatingWell User
This was very tasty recipe! We will definitely make it again. A tip on how to quickly remove the membranes from the orange segments would be helpful. It took a lot longer than the time suggested to cook just b/c of that particular step
June 14, 2012
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By: EatingWell User
Amazing recipe, especially because is healthy thanks. Soon going to try it.
June 14, 2012
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By: EatingWell User
healthy Wow! amazing, I like every step of this recipe. nice job.
September 12, 2009
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By: freshheifers
This is a wonderful recipe...great flavor combination. I used arugula and served over basmati rice. The sugar/cornstarch is not needed and I would add the orange segments at the very end just before serving so the heat will not make them mushy. The citrus juice makes a tasty sauce for the rice.