Fern Stir-fry with Garlic
Fern Stir-fry with Garlic is a simple, savory dish featuring young fern fronds (often fiddleheads or bracken fern) quickly sautéed with garlic, oil, and seasonings like soy sauce or salt. It is a popular vegetable side dish in many East and Southeast Asian cuisines, particularly in China, Korea, and parts of Japan, where foraged greens are a seasonal delicacy.
🍽️ Nutrition at a glance
This dish is low in calories, carbohydrates, and fat, making it a light, nutrient-dense option. It provides a good source of dietary fiber, vitamins A and C, and minerals like potassium and iron.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 3.5 g |
| Carbs | 8 g |
| Fat | 4.5 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 18 mg |
| Vitamin K | 90 mcg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Calcium | 50 mg |
| Magnesium | 30 mg |
| Manganese | 0.4 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
The use of wild ferns connects the dish to foraging traditions and the appreciation for seasonal, natural ingredients in Asian cuisine. Nutritionally, ferns are known for their antioxidant properties and unique phytonutrients not commonly found in cultivated vegetables.
