Sautéed Fiddlehead Ferns - Easy Recipe - Tastylicious (2024)

Fiddleheads are an eye-catching vegetable to add to the plate. If you’re new to them, you’ll discover they’re the tightly wound-up fern tips that appear for a short time in spring. You can learn more about what a fiddlehead tastes like in our handy flavor guide.

One of the best ways to cook fiddleheads is to sauté them in butter. Like asparagus, they don’t need a lot of cooking. Just enough to soften them a little and reduce the bitterness.

How to sauté fiddlehead ferns

Recipe

Tips for cooking fiddlehead ferns

Don't cook too much: If you don’t have a large frying pan, then cook the ferns in batches. If you have too many piled up, they’ll end up soft without a delicious, browned exterior.
Keep the garlic whole: Chopping or mincing the garlic will increase its pungency, overwhelming the delicate ferns.
The initial blanch: Blanching the ferns isn’t essential, but it helps tame the bitter flavor.
Skip the butter: You can replace butter with olive oil if you prefer.

Food safety warning

Raw fiddleheads are known to contain a toxin that can cause illness when consumed by humans. Cooking the vegetable removes this threat. Although some people will eat them raw, we don’t recommend it.

Buying fiddleheads

If you aren’t lucky enough to have fiddleheads growing wild near your house, you’ll have to buy them. They are available at Whole Foods, farmer’s markets, and co-op from late April to early June. It’s unlikely that you’ll find them in other mainstream supermarkets.

Look for vibrant green fiddleheads that have little or no browning and aren’t turning soft. As they age, the bitterness increases, and they become unpleasant to eat.

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Ideas for improving sauteed fiddleheads

Sourness: Sour, acidic ingredients like tamarind paste (just a little) or lemon juice help to brighten the dish.
Creaminess: A creamy dollop of queso fresco or plain yogurt helps balance the grassy, bitter flavor.
Spiciness: If you love spicy food, then consider sprinkling in some paprika or chili flakes. Remember to go easy on the spices as the fiddleheads should be the star of the meal.
Herbaceous: Herbs like mint or dill make a perfect garnish for your springtime side dish.

Serve with your favorite meat or poultry, roast potatoes, and a strawberry crostata for dessert.

Fast facts

• Ostrich ferns are the most popular variety for consumption.
• The ferns are a good source of vitamin A and C and are similar to asparagus nutritionally.
• In Canada, they’re one of the few native vegetables that aren’t cultivated.
• Fiddleheads existed before flowering plants and are thought to be over one million years of age.
• If you like to forage, look for the first apple blossoms as a sign that fiddleheads are ready to harvest.

Summing up

Fiddleheads are a rare ingredient that signals the beginning of spring. There are plenty of cooking methods for them, but sautéing is quick and easy. You’ll also find that keeping it simple is the best option with this delicate-tasting vegetable.

Although any vegetable is better when it's fresh, this is especially true for the fiddlehead. If you buy or pick them fresh, try to use on the same day for best results.