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1. Put the beef in a plastic container or freezer bag with the bay leaves. Whizz the sugar, salt, seeds and orange zest in a food processor or grind the seeds and add to the sugar and salt. Tip this mix over the beef, making sure the meat is completely covered by it. Leave in the fridge for 3 days.
2. Rinse the salt and sugar off the meat and pat it dry, then wrap in clingfilm until you need it (it will keep for a week in the fridge).
3. Mix the shallots with the lemon juice and leave to soak for 15 minutes. Slice the fennel, using a very sharp knife or a mandolin, and toss it in a bowl with the shallot mix, and the parsley and capers. Serve with slices of the cured beef.

Per serving

143 kcalories, protein 18.1g, carbohydrate 6.2g, fat 5.3 g, saturated fat 2.1g, fibre 0.8g, salt 2.75 g

http://www.bbcgoodfood.com/recipes/6549/

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Ingredients

• 500g piece beef fillet
• 2 bay leaves
• 200g golden caster sugar
• 100g coarse sea salt
• 1 tsp fennel seeds , toasted in a dry pan
• 1 tsp coriander seeds , toasted in a dry pan
• 1 orange , zested

FENNEL SALAD

• 2 shallots , finely chopped
• ½ lemon , juiced
• 1 large fennel bulb , or 2 small
• a handful flat-leaf parsley , chopped
• 1 tbsp baby capers (nonpareille) , rinsed and drained (or use normal capers, chopped)

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Difficulty and servings

Serves 6

Preperation and cooking times

Ready in 15 minutes plus curing (up to 3 days)

Ingredients

• 500g piece beef fillet
• 2 bay leaves
• 200g golden caster sugar
• 100g coarse sea salt
• 1 tsp fennel seeds , toasted in a dry pan
• 1 tsp coriander seeds , toasted in a dry pan
• 1 orange , zested

FENNEL SALAD

• 2 shallots , finely chopped
• ½ lemon , juiced
• 1 large fennel bulb , or 2 small
• a handful flat-leaf parsley , chopped
• 1 tbsp baby capers (nonpareille) , rinsed and drained (or use normal capers, chopped)

Per serving

143 kcalories, protein 18.1g, carbohydrate 6.2g, fat 5.3 g, saturated fat 2.1g, fibre 0.8g, salt 2.75 g

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