Mediterranean Recipes: Oranges

The Mediterranean diet is widely considered the cleanest, healthiest and most balanced in the world. Rather than relying on faddy trends and unsustainable eating habits, the Mediterranean approach relies on the quality of natural products, seasonality and the freshness of ingredients. It promotes health from the inside out. 


We all know that Oranges are an excellent source of Vitamin C. They also contain a variety of other vitamins, potassium, fibre and calcium. Given their nutritional benefits, we've created a Mediterranean three-course meal with oranges. 

Starter: Sicilian Orange and Fennel Salad  


3 oranges

2 small fennel bulbs 

15 black olives 


1. Peel the oranges, making sure you eliminate the white part of the orange. Cut into thin slices and place on a serving dish.

2. Using a slicer, slice the fennel bulbs and place them over the oranges.

3. Decorate with olives and add salt and olive oil as a dressing. 


Main: Papillotes of Sea Bream with Citrus Fruit by Fulvio Pierangelini 


For 4 people

1.6kg fresh sea bream        

1 untreated lemon

1 untreated orange  

1 grapefruit

few leaves of basil, mint, thyme, parsley  

salt, pepper  

extra-virgin olive oil            

1 blanched fennel bulb cut into thin strips

baking paper



1. Scale and gut the fish and cut it into fillets.

2. Remove the orange peel with a potato peeler and carefully eliminate the white, bitter part. Cut it into very thin strips.

3. Peel citrus fruits "alive" and obtain the wedges, taking care not to leave any white membrane; squeeze the juice and reduce it to half over low heat.

4. On a squared piece of baking paper, lay the fennel strips, the reduced juice, the herbs and the raw fish fillet with some orange peel on top, the mixed citrus wedges, a drizzle of oil, salt and pepper.

5. Wrap the baking paper in the shape of a bundle, then close it with a cooking string.

6. Bake at 180 degrees for 6 minutes.


Dessert: Sicilian Orange Bread 


1 whole orange

225g flour

225g sugar

100g butter

2 tsp baking powder

3 eggs


1. In a bowl mix eggs and sugar and beat them until you get a clear, frothy mixture. Add the sifted flour, butter and baking powder.

2. Wash the whole orange properly, cut it into pieces and whisk it, including the skin, until it forms a puree. Turn the oven on at 176 degrees. 

3. Add the puree to the rest of the dough and mix well. Transfer everything into a buttered cake tin and bake in the oven for 40 minutes at 176 degrees.