Orange & Frisee Salad Recipe

This light, crisp Orange and Frisee Salad features frisee lettuce, radicchio, capers and feta cheese and more topped with an easy orange salad dressing. Perfect for a quick, refreshing lunch on a hot summer day. 

As we head into summer and warmer weather (finally!), I find myself focusing more on light and healthy meals vs the comfort foods I love during the winter. Summer, for me, is all about taking advantage of fresh produce and creating flavourful, exciting dishes from what I find at the local market.

Salads are one of my summer go-to’s and favourite ways to get in a variety of fruits and veggies. This Orange and Frisee Lettuce Salad is definitely going to be a regular on my menu this year!

This frisee salad is packed with not only a variety of flavours but also textures. The salad base is made of frisee lettuce, a spring lettuce mix, and radicchio. I added red onion, capers, and feta as toppings, along with pieces of a naval orange. Then it’s all topped with a sweet but tangy citrus orange salad dressing. 

I put the focus on the frisee but this could just as easily be called a radicchio salad as I used about equal parts of both. The radicchio adds not only a bold flavour but a pop of colour to the salad.

Whether you call it frisee salad or radicchio salad, each bite is an explosion of flavour in your mouth. In fact, my mouth is watering just thinking about it!

The one important thing to note with this recipe is to pay careful attention to the preparation of the orange. As the orange is used in the salad and salad dressing, it needs to be cut in a specific way so all parts can be used.

Ingredients & Substitutions

  • Frisee Lettuce –  1 large head, torn into pieces, will give you about 6 cups, which is perfect for this salad. 
  • Spring Lettuce mix – I just use a spring lettuce packaged mix. It provides some contrast to the more bitter frisee and radicchio, as well as bulk to the salad.
  • Radicchio – Like the frisee lettuce, you’ll want to tear one head of radicchio into pieces.
  • Red Onion – Thinly sliced for a salad topping.
  • Capers – Be sure to drain before adding to the salad.
  • Feta cheese – Your favourite crumbled feta will work perfectly.
  • Naval Orange – We’ll use the juice and each slice. But we need to get the orange slices out of the orange first and then juice… super important and more on that later.
  • Olive Oil – Olive oil is one of the main ingredients in the orange salad dressing.
  • White Wine Vinegar – Adds tang to the dressing while keeping the colour neutral.
  • Honey – Honey sweetens up the dressing and pairs well with the more bitter ingredients.
  • Salt – Just a pinch for taste.
  • Black Pepper – Use to your taste and preference. 

Be sure to read the instructions before prepping your ingredients as the orange needs to be prepared in a specific way to be used in different parts of the recipe.

How to Make Orange and Frisee Salad

Add the spring mix, frisee, radicchio, red onion, capers and feta cheese to a large bowl. 

Using a sharp paring knife remove cut the peel and white pith off of each navel orange. You will need to save about 1/3 of the orange juice so try and do the next step over a bowl to catch any juice that runs off.

Use the sharp paring knife and cut between the membranes of the oranges to remove slices of orange. Once all of the slices have been removed squeeze the remaining juice out of the orange.  Repeat with the other orange.  You should be left with about 1/3 cup of fresh orange juice.  Set the orange juice aside and add the orange segments to the salad.

In a small bowl add the orange juice, olive oil, white wine vinegar, honey, salt and pepper.  Mix well.

Pour the orange salad dressing over the salad when ready to serve and toss to evenly coat the salad.  Enjoy.

What is frisee lettuce?

Frisee lettuce is known as curly endive. It features curly leaves, which are green on the outside and yellow on the inside. It has a stronger flavour than regular endive and the insides are particularly good in salads. One of the characteristics of frisee is that it has a nice crunch – the perfect contrast to other varieties of lettuce, spinach and kale in salads. It’s also sometimes used as a garnish on dishes at higher-end restaurants. 

Frisee is also a nutritious leafy green, loaded with folic acid, vitamins A & C, fibre, iron and more.

 

How to Store Frisee

Frisee is a rather delicate green. Do not wash frisee until you are ready to prepare it as it doesn’t store well after being washed. If the leaves are looking a little wilted, you can usually revive it by soaking them in ice water for 15 minutes.

Frisee will typically last in the fridge for up to 3 days. I do not recommend storing frisee salad for longer than a day, as it will not store long after being washed or with the dressing. 

What is radicchio?

This summer salad also features radicchio. Radicchio is in the same chicory family as frisee but resembles red cabbage more than lettuce. It has a bold, bitter flavour that some describe as spicy. In addition to salads, it is often used in Italian cooking. This recipe provides a nice contrast to frisee and spring salad mix. 

More Healthy Salad Recipes:

A bowl of frisse and orange salad

Orange & Frisee Salad

This light, crispy Orange and Frisee Salad features frisee lettuce, radicchio, capers and feta cheese and more topped with an easy orange salad dressing. Perfect for a quick, refreshing lunch on a hot summer day. 
5 from 5 votes
Print Pin Rate
Course: 21 Day Fix, Dinner, Lunch
Cuisine: North American
Keyword: 21 Day Fix Dinner Recipe, Feta, Frisee Lettuce, Healthy Salads, Lunch Recipes, Oranges, Raddichio
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 6 servings
Calories: 217kcal

Equipment

  • Paring knife
  • Large Bowl
  • Small Bowl
  • Chopping Knife
  • Meauring Cups
  • Measuring Spoons
  • Salad tongs

Ingredients

  • 1 lg frisee lettuce about 6 cups when torn into pieces
  • 2 cups spring lettuce mix
  • 1 lg head of raddichio torn into pieces
  • 3/4 cup red onion thinnly sliced
  • 1/2 cup capers drained
  • 4 oz feta cheese crumbled
  • 2 lg naval oranges segmented and juiced
  • 1/3 cup olive oil
  • 2 tbsp white wine vinegar
  • 2 tsp honey
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions

  • Add the spring mix, frisee, radicchio, red onion, capers and feta cheese to a large bowl.  
  • Using a sharp paring knife remove cut the peel and white pith off of each navel orange. You will need to save about a 1/3 of the orange juice so try and do the next step over a bowl to catch any juice that runs off.
  • Use the sharp paring knife and cut between the membranes of the oranges to remove slices of orange. Once all of the slices have been removed squeeze the remaining juice out of the orange.  Repeat with the other orange.  You should be left with about 1/3 cup of fresh orange juice.  Set the orange juice aside and add the orange segments to the salad.
  • In a small bowl add the orange juice, olive oil, white wine vinegar, honey, salt and papper.  Mix well.
  • Pour over the salad when ready to serve and toss to evenly coat the salad.  Enjoy.

Notes

This salad is best eaten the same day and the frisee is very delicate and wilts quickly once the dressing is applied.
Approximate 21 Day Fix Container Count:
1/2 purple, 2 green, 1 blue,  2 tsp
 

Nutrition

Serving: 1serving | Calories: 217kcal | Carbohydrates: 17g | Protein: 6g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 1g | Trans Fat: 0g | Cholesterol: 10mg | Sodium: 391mg | Potassium: 150mg | Fiber: 3g | Sugar: 391g
Tried this recipe?Mention @thedeliciousspoon or tag #thedeliciousspoon in your post!
Please Note:The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

Pin It For later!

For the step-by-step version of this recipe, check out the How to Make An Orange & Frisee Salad Story.

Similar Posts

7 Comments

  1. 5 stars
    My husband and I absolutely loved this salad for lunch the other day! So delicious and refreshing! I will be making this more often for sure!

  2. 5 stars
    I’m always looking for new salads to make over the summer, and this orange frisee salad looks perfect! I love that sweet and savory combo!

  3. 5 stars
    I’ve not seen capers in a citrus salad before but it makes so much sense! Excited to try this salad. Beautiful photos too.

  4. 5 stars
    I never have enough recipes for oranges we have two trees here in Florida thank you for this!

  5. 5 stars
    This is the perfect lunch when on our beach vacation! It’s so light and cool when we are spending so much time in the heat. And my kids loved the orange slices in there.

Leave a Reply

Your email address will not be published.

Recipe Rating