Melon, fetta and orange salad

    25 minutes

    Here, the classic starter of melon and prosciutto is transformed into a tempting salad with the addition of fetta cheese, cherry tomatoes, cucumber and oranges. Serve four people for lunch, with warm ciabatta bread to mop up the juices, or as a starter for six people.

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    Serves: 6 

    • 2 oranges
    • ½ honeydew melon, peeled, deseeded and sliced
    • 125 g cherry tomatoes, halved
    • ½ cup (80 g) black olives
    • ½ Lebanese cucumber, thinly sliced
    • 4 spring onions, thinly sliced
    • 6 slices of prosciutto, about 80 g in total, trimmed of all fat and cut into strips
    • ½ cup (75 g) roughly crumbled fetta cheese
    • For the dressing
    • ½ tsp orange zest strips
    • ⅓ cup (80 ml) freshly squeezed orange juice
    • 1 tbsp extra virgin olive oil
    • 1 tsp sesame oil
    • 6 fresh basil leaves, shredded
    • pepper to taste

    Preparation:25min  ›  Ready in:25min 

    1. Make the dressing first. Mix the orange zest and juice with the olive oil, sesame oil and basil in a large salad bowl. Season with pepper to taste.
    2. Cut the peel and pith away from the oranges with a sharp knife. Holding them over the salad bowl to catch the juice, cut between the membrane to release the orange segments. Add the segments to the bowl.
    3. Add the melon, tomatoes, olives, cucumber, spring onions and prosciutto. Toss until the ingredients are well blended and coated in dressing. Scatter the fetta cheese over the top and serve.

    Some more ideas…

    As an alternative to honeydew melon, try rockmelon or a wedge of watermelon. * Melon and pineapple salad with cottage cheese Mix the melon, tomato and cucumber with ½ pineapple, peeled, cored and chopped, and 3 shallots, thinly sliced. Make a zesty lime dressing by mixing ½ tsp grated lime zest and 2 tbsp lime juice with 2 tbsp canola oil and 1 tsp honey. Season to taste. Stir the dressing into the melon mixture and pile onto four plates. Spoon ⅓ cup (75 g) plain cottage cheese on top of each salad and scatter with ⅓ cup (50 g) roasted, chopped macadamia nuts. Garnish generously with small sprigs of watercress.

    Health points

    Although fetta cheese is high in fat and salt, it is an excellent source of calcium and, because it has a strong flavour, a little goes a long way. Calcium in dairy products is much more easily absorbed by the body than calcium from other foods. Since the fetta and prosciutto provide a salty flavour, keep the sodium in this recipe low by avoiding seasoning with extra salt. * Eating foods that have a high water content, such as melon and cucumber, is an easy way to increase your fluid intake.

    Each serving provides

    GI estimate medium.

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