Sauteed Fiddle Heads

Difficulty: Beginner Prep Time 10 min Cook Time 20 min Total Time 30 mins
Servings: 1
Best Season: Spring


This simple dish is the perfect way to consume fiddleheads, a healthy green vegetable, during the spring.



  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!

Nutrition Facts

Serving Size

Servings 1

Amount Per Serving
Calories 247kcal
Calories from Fat kcal
% Daily Value *
Total Fat 19g30%
Saturated Fat 8g40%
Trans Fat 0g
Cholesterol 31mg11%
Sodium 104mg5%
Potassium 839mg24%
Total Carbohydrate 14g5%
Dietary Fiber 0g
Sugars 1g
Protein 11g22%

Vitamin A IU
Vitamin C 174 mg
Calcium 16 mg
Iron 34 mg
Vitamin D 3 IU
Vitamin E IU
Vitamin K mcg
Thiamin mg
Riboflavin mg
Niacin mg
Vitamin B6 mg
Folate mcg
Vitamin B12 mcg
Biotin mcg
Pantothenic Acid mg
Phosphorus mg
Iodine g
Magnesium mmol
Zinc mcg
Selenium mg
Copper mg
Manganese mg
Chromium mcg
Molybdenum mg
Chloride mmol

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Average cost of recipe per serving: $2.65

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.


Keywords: Fiddlehead Ferns, Butter, Lemon Juice, Garlic, Lemon Zest

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