Give edible ferns a try with this easy sauteed fiddleheads recipe! It’s a healthy and delicious way to experiment with a new vegetable.
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After spotting fiddlehead ferns at the Linden Hills Co-op this week, I knew it was time to experiment with them for a blog recipe. Especially because their season is so short!
If you aren’t familiar with these snake-like veggies, fiddleheads are the young, curled fronds of ferns. They are typically harvested for a very short period of time in the spring in Canada, and the US Northeast and Midwest (and in some other countries too).
Fiddleheads are similar to ramps in my book. Both are wild, hard-to-find vegetables that symbolize the beginning of warm weather!
For this recipe, I cleaned, boiled, and then sauteed fiddleheads in a winning combo of butter, lemon, and garlic! They turned out to be absolutely melt-in-your-mouth delicious. I highly recommend.
But in case you haven’t worked with fiddleheads before, I’ve rounded up some FAQs about them, so that you can feel confident preparing this spring delicacy in your home kitchen.
Are fiddleheads safe to eat?
Yes, they are, but you need to properly clean and prepare them. This will ensure that you do not ingest any toxins that may cause stomach upset and GI issues (1).
If you have ever eaten fiddleheads at a restaurant, they were likely thoroughly cleaned and cooked…and delicious! You will want to mimic this style of preparation in your own kitchen. Do not eat them raw.
How to Clean and Prepare Fiddleheads
To clean and cook fiddleheads safely, follow these steps (2):
- Rinse the fiddleheads, remove any papery brown skin from the tops, and then slice off any brown parts on their ends.
- Fill a large bowl with cold water and put the fiddleheads in there for a few minutes, swishing them around with your hands to remove any dirt. Discard the water and repeat this process.
- Bring a saucepan filled with water to a boil then drop the fiddleheads in there. Cook them for 10-15 minutes. Drain and rinse the fiddleheads in a colander.
- Finish off the fiddleheads by sautéing, roasting, or pickling them. Enjoy!
What do fiddleheads taste like?
Boiling/cooking fiddleheads removes their bitterness and brings out their delicate, delicious flavors. In my opinion, they taste like a mix between asparagus and broccoli. Some people also compare them to mushrooms.
Are fiddleheads good for you?
Fiddleheads are a rich source of many nutrients, including vitamins A and C and potassium. They also contain antioxidants, which help fight underlying cell damage in the body (3).
Where to Buy Fiddleheads
Now that I’ve convinced you to give fiddleheads a try (I mean, aren’t they just fun?!), you can likely find them at a local farmers market, co-op, or Whole Foods in late April, May, or early June.
And that’s a wrap!
I’d love to hear how you like this recipe! Rate/review using the stars on the recipe card or in the comments, and follow the Veg World on YouTube, Instagram, Facebook, and Pinterest. Looking for something totally different? Browse the recipe library.
For other springy dishes, try the Shaved Asparagus Salad with Mint Tarragon Dressing or Braised Radishes and Leeks.
Sauteed Fiddleheads with Garlic Lemon Butter
Ingredients
- 1 pound fiddlehead ferns
- 1 tablespoon olive oil
- 2 tablespoon butter - divided
- 2 cloves garlic - pressed or minced
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
Instructions
- Prepare the fiddleheads by washing them, peeling off any brown papery skin (most won't have that but some might), and slicing off any brown ends. Fill a large bowl with cold water and add the fiddleheads, swishing them around with your hands to remove any dirt. Discard the water and repeat this process another time.
- Bring a saucepan of water to a boil. Add the fiddleheads and cook them for 10-15 minutes. Drain and rinse them in a colander.
- In a large skillet, heat the olive oil and 1 tablespoon of the butter over medium heat. Add the garlic and the fiddleheads, and cook for a few minutes. Stir in the other tablespoon of butter, lemon juice, and lemon zest. Cook for another few minutes, and serve warm. Enjoy!
Nutrition
Intrigued by this recipe? Pin it now for later!
Have a great weekend,
Lizzie
Will
“10 to 15 minutes” is too long. They started losing color at around 6 minutes and I stopped them at 8 minutes (and put them in a cold water bath). They were just on the edible side of overdone. I’d recommend 6-8 minutes, immediately into cold water after that.
I will say that boiling them did give a good flavor though, and the garlic/lemon flavor worked well. I would do them this way again.
Doug Wilder
I was apprehensive about cooking fiddleheads after hearing they can cause health issues if not cooked properly (like cassava) but these were easy to make and delicious! Is anything not good with garlic, lemon and butter!? Thanks!!
Lizzie Streit, MS, RDN
Hi Doug, thanks for leaving a comment and 5-star rating! I agree…garlic, lemon, and butter is always a winning combo!
Linda
Very easy and tasty recipe!
Lizzie Streit, MS, RDN
Wonderful! Thanks, Linda!
Karen LeBaron
I loved it! Not mushy. I followed the cleaning directions. Don’t want issues! My first time making them.👍🌿🍋
Lizzie Streit, MS, RDN
That’s great to hear! I’m so glad you enjoyed the recipe.
El
Lizzie –
I, too, have been cooking fiddleheads for years. I found your recipe recently and thought that I’d try it. Jason is correct – fiddlehead mush – and I only cooked mine for 10 mins. I understand your concerns about food safety, however, you might suggest that people start checking for doneness after 8 mins. If they’re soft, take them off heat right away and drain. If they’re still very firm, give them another 2 mins and check again. They really only should need 10 mins, particularly if they’ll be sautéed. It also makes a difference if you boil vs simmering them. Boiling will take less time, but simmering is probably a better approach – less chance of them turning to mush.
You might want to find a copy of Sylvia Boorman’s “Wild Plums In Brandy” – she’s got all sorts of wonderful recipes for wild foods.
Cheers, E
Lauren
I’ve been making fiddleheads for awhile, but it’s always good to try something new! I find putting some salt in the pot when you boil them helps clean them really well.
Lizzie Streit, MS, RDN
Thanks, Lauren! I’m glad you enjoyed trying this recipe for fiddleheads this season!
Franca
I followed your directions exactly and this side dish turned out wonderfully. Go rave reviews from all my family. Served it with steak, baked potato, and carrots. I’m off to the market to pick up some more fiddleheads!
Lizzie Streit, MS, RDN
Hi Franca, that’s wonderful! I’m so glad to hear that you enjoyed the recipe and that it received rave reviews. Thanks for letting me know!
Smitty
The best thank you so much 👍😁
Smith
Why does no one mention that Apparently if you don’t cook them LONG enough they can make you feel like you have food poisoning. Three of my dinner guests ended up with horrible stomach issues after I made this for the first time. DO NOT consume raw and make sure you cook correctly.I didn’t blanch I just sautéed based on a different recipe I read. I feel like there should be a warning on the package!!!
Lizzie Streit, MS, RDN
Hi Smith, this is mentioned multiple times in the text of this post, along with links to references on the food safety issues regarding fiddleheads and their preparation. “…you need to properly clean and prepare them. This will ensure that you do not ingest any toxins that may cause stomach upset and GI issues (1)… Do not eat them raw.” As the directions say, fiddleheads must be boiled for 10 to 15 minutes before being sautéed.
Richard G Cunningham
Hello…just a cooking comment…I have been making Fiddleheads for many years and have always cooked them in a specific manner I learned when I first started making them…I wanted to check some sites to see what others were doing for timing etc. since there was no internet when I started making them…I was surprised no one was doing this…I have always brought them to a boil for about 5 min and then discarded the water, as it turns blackish…pour in fresh boiling water from the kettle, re-boil and cook for about another 5 min or until your desired texture i.e. crunchy/soft…butter salt and bacon-bits…never fails…thanks
Lizzie Streit, MS, RDN
Thanks for your comment, Richard!
Carmen I
Best logical comment. Most people tell you ‘boil 15 minutes’. Don’t they notice fiddleheads are not very thick? You can plant a few, I started with 3 ostrich ferns (Matteuccia struthiopteris) and now have more than 100 babies every year, in my front yard, in the middle of town, in Minnesota. If they like the conditions they spread. Yet to be poisoned by not boiling then that long. I learned from an old guy who has been foraging for decades. I guess he likes walking around. I’m 75 and alive. Plus, if you clean then right, you see NO brown. Hint: photos. lol
Jason
This was a disaster unfortunately. Turned into fiddlehead mush. After checking other recipes that call to blanch for 1-2 minutes, the instructions here to boil for 10-15 minutes I feel is an error.
Lizzie Streit, MS, RDN
Hi Jason, thanks for your note. Sorry to hear that this recipe didn’t work out for you. While it’s true that fiddleheads can sometimes get too soft if boiled for too long, the recommendations in my post and recipe are based on food safety standards for fiddleheads. Due to the possibility of toxic compounds in fiddleheads causing stomach upset and issues, it’s recommended to boil them for at least 10 minutes. (Here are some resources if you are interested, also linked in the post: https://www.actahort.org/chronica/pdf/ch4801.pdf#page=12 and https://www.canada.ca/en/health-canada/services/food-safety-fruits-vegetables/fiddlehead-safety-tips.html)
However, like you mentioned, there is some debate in the culinary world about how long fiddleheads need to be blanched; many chefs choose to blanch them for shorter periods of time (i.e. 5 minutes) so that they don’t get too soft. In addition, small fiddleheads tend to soften more quickly than larger ones, so the degree of softness can vary depending on the specific fiddleheads used. Some readers have experimented with a shorter boiling time for this recipe and have had no issues. But I’m not able to universally recommend that since I aim to provide recommendations in line with food safety protocols. I hope my explanation here provides a bit more background on why the recipe is written as is.
bags
Yes 10-15 minutes is way off. This is my 6th or 7th time making them. They are full of minerals and flavor. After the rinsing, 90 seconds of blanching is plenty. The rest of the instructions are fine.
Barbara
Easy to do and very flavourful!
Lizzie Streit, MS, RDN
Great to hear! I’m glad you enjoyed it.
Sandra Brown
A good, basic recipe that doesn’t drown out the fiddleheads. My personal preference is to boil for less time. I served with polenta, and it was a great combo!
Lizzie Streit, MS, RDN
I’m glad to hear that you enjoyed it! Serving with polenta is a great idea. Thanks for letting me know :).