Sauteed Fiddlehead Ferns

Sauteed Fiddlehead Ferns

Fresh Fiddlehead Ferns

Fresh Fiddlehead Ferns

Fiddlehead Ferns are the curled fronds of the young, firm fern plant and are usually harvested in the Spring. Common ferns are the Western Sword Fern, Lady Fern, Cinnamon Fern or Buckhorn Fern. Purchase fiddlehead ferns (also referred to as fiddleheads) from reputable sources as some may be toxic such as the Bracken Fern and the Ostrich Fern. To kill any mild toxins, heat the fiddlehead ferns by blanching first and then sauteeing or grilling.

Fiddlehead ferns are high in vitamins A and C and are also good sources of potassium and provide a healthy balance of both Omega 3 and Omega 6.

In this recipe, the fiddlehead ferns are sauteed with garlic, shallots, and olive oil with a hint of lemon. The ferns can often be found year round pickled in jars.

Serving size: 4 ounces
Calories: 106
Fat: 7.5g
Saturated fat: 1.0g
Carbohydrates: 8.0g
Protein: 5.5g
Fiber: NA
Sodium: 2mg

This recipe was the featured Recipe of the Week on the recent The Bikini Lifestyles Show on Talk Radio 790 KABC. Catch the free podcast here: Slim Down South

Sauteed Fiddlehead Ferns

Recipe type: Yield: 4 Prep time: Cook time: Total time:

A Spring delicacy, Fiddlehead Ferns are sauteed with shaved shallot, garlic and olive oil


  • 1 pound fiddlehead ferns, ends snapped
  • 2 tablespoons olive oil
  • 2 cloves garlic, thinly sliced
  • 1 shallot, thinly sliced
  • 1 teaspoon freshly cracked black pepper
  • squeeze of 1/2 lemon
  • pinch of finishing salt when serving


  1. Fill a large stockpot with enough water to cover the fiddleheads.
  2. Bring water to a boil and add a pinch or two of salt.
  3. Once boiling, add the fiddleheads and boil for 4 minutes.
  4. Drain fiddleheads and set aside, patting dry, if necessary.
  5. In a large skillet, heat olive oil til hot but not smoking.
  6. Add garlic and shallot and saute about 1 minute before adding fiddleheads.
  7. Add the fiddleheads and saute 3 to 5 minutes, adding pepper and lemon while sauteeing.
  8. Serve with your favorite protein like baked halibut, chicken or pork tenderloin or with a protein-rich side dish like quinoa.
  9. Add a pinch of finishing salt like grey sea salt, when serving.

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