Fiddlehead Fern Omelette
Fiddlehead Fern Omelette is a seasonal dish made by sautéing young, coiled fern fronds and folding them into beaten eggs. It's a popular springtime specialty in regions like the northeastern United States, eastern Canada, and parts of Asia, where the ferns are foraged or cultivated. The simple preparation highlights the unique, grassy flavor and crisp texture of the fiddleheads.
🍽️ Nutrition at a glance
This dish is a good source of protein from the eggs and provides healthy fats. It is relatively low in carbohydrates and is particularly rich in iron, vitamin A, and antioxidants from the fiddleheads, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 14 g |
| Carbs | 4 g |
| Fat | 18 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 320 mg |
| Iron | 3.5 mg |
| Vitamin A | 450 mcg RAE |
| Potassium | 310 mg |
| Vitamin K | 90 mcg |
| Vitamin C | 15 mg |
| Omega-3 (ALA) | 200 mg |
| Manganese | 0.6 mg |
| Phosphorus | 180 mg |
Per 1 omelette (approx. 240 g) · estimated, varies by recipe
💡 What's interesting
Fiddleheads are a seasonal delicacy foraged from specific fern species, and they must be cooked thoroughly to be safe to eat. Nutritionally, they are an excellent plant-based source of omega-3 fatty acids and contain nearly twice the antioxidant activity of blueberries.
