Sautéed Fiddleheads

This Sautéed Fiddleheads recipe is easy and quick to make, and so colourful too! With a flavour profile like asparagus, fiddleheads are only available in spring.

Ingredients

Fiddleheads? What are they? If you haven’t heard of them before, they’re the wild-harvested curled-up baby fronds of the ostrich fern. They are a good source of vitamin A and vitamin C, niacin and riboflavin.¹

Handling and Cooking Fiddleheads

According to this article, fiddleheads need to be properly cleaned and cooked. Avoid eating them raw or undercooked.

Clean the fiddleheads several times in cold water, removing the brown papery husks.

Cook the fiddleheads before adding to soups, salads, or dishes like this recipe. Cook in boiling water for 15 minutes or steam for 10-12 minutes.

How do I make this Sautéed Fiddleheads recipe?

If you haven’t cooked the fiddleheads yet, cook them in boiling water for 15 minutes or steam them for 10-12 minutes.

In a pan at medium heat, add the ghee. You can use virgin coconut oil as a vegan alternative.

Once hot, add onions and garlic. Sauté until onions are translucent and garlic is fragrant.

Add tomatoes and cook for a minute or two.

Stir in the yellow bell pepper. Cook for another few minutes.

Add the cooked fiddleheads.

Add some sea salt and ground black pepper to taste.

Serve warm.

Have you tried fiddleheads before? What have you made with them? Leave a comment below and let me know.

Sautéed Fiddleheads

Haven't tried fiddleheads before? Try this easy recipe for these baby fern fronds that only come out in spring.

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Print Pin Comment

Course: Main Course

Cuisine: American

Keyword: fiddleheads

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 2

Author: Melissa Torio

Ingredients

• 1/2 cup fiddleheads
• 1 tbsp ghee alternative: virgin coconut oil
• 2 cloves garlic minced
• 1 onion sliced
• 1/2 cup cherry tomatoes halved
• 1 yellow bell pepper sliced into 1-inch pieces
• sea salt to taste
• ground black pepper to taste

Instructions

Handling the Fiddleheads

• Clean the fiddleheads several times in cold water, removing the brown papery husks as much as possible.
• Cook them in boiling water for 15 minutes or steam them for 10-12 minutes.

Making the Recipe

• In a pan set to medium heat, add the ghee (or coconut oil).
• Once hot, add the onions and garlic. Cook until onions are translucent.
• Add the tomatoes and cook for 1-2 minutes.
• Stir in the yellow bell pepper. Cook for a few more minutes.
• Add the cooked fiddleheads. Mix everything together.
• Serve warm and enjoy.

Tried this recipe?Mention or tag @melissa.torio

1. Small, Ernest. “Fiddleheads.” The Canadian Encyclopedia, www.thecanadianencyclopedia.ca/en/article/fiddleheads/.