Sautéed Fiddleheads with Garlic Lemon Butter

Give edible ferns a try with this easy sauteed fiddleheads recipe! It’s a healthy and delicious way to experiment with a new vegetable.

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):

1. Rinse the fiddleheads, remove any papery brown skin from the tops, and then slice off any brown parts on their ends.
2. 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.
3. 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.
4. 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!

If you make this recipe, be sure to rate and review it in the comments below, and don’t forget to tag @its_a_vegworld_afterall on Instagram! 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

A simple recipe using fresh fiddleheads.

Author Lizzie Streit, MS, RDN

Ingredients

• 1 pound fiddlehead ferns
• 1 tbsp olive oil
• 2 tbsp butter divided
• 2 cloves garlic pressed or minced
• 1 tbsp lemon juice
• 1 tsp lemon zest

Instructions

1. 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.

2. 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.

3. In a large skillet, heat the olive oil and 1 tbsp of the butter over medium heat. Add the garlic and the fiddleheads, and cook for a few minutes. Stir in the other tbsp of butter, lemon juice, and lemon zest. Cook for another few minutes, and serve warm. Enjoy!

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Have a great weekend,

Lizzie