Fiddlehead Fern Stir-fry
Fiddlehead Fern Stir-fry is a seasonal delicacy featuring the tightly coiled, young fronds of ferns, typically sautéed with garlic, chili, and savory seasonings. It is a popular spring dish in many parts of Asia, including China, Japan, and Korea, as well as in North American foraging communities.
🍽️ Nutrition at a glance
This dish is low in calories and carbohydrates, providing a good source of plant-based protein and dietary fiber. It is particularly rich in antioxidants, iron, and vitamins A and C.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 4 g |
| Carbs | 5 g |
| Fat | 1.5 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 200 mg |
| Vitamin A | 1800 IU |
| Vitamin C | 25 mg |
| Iron | 3.0 mg |
| Potassium | 350 mg |
| Manganese | 1.5 mg |
| Omega-3 Fatty Acids | 0.2 g |
Per 1 cup (140 g) · estimated, varies by recipe
💡 What's interesting
Fiddleheads are a foraged food with a very short seasonal availability in early spring, making them a prized and ephemeral ingredient. Nutritionally, they are noted for their high omega-3 fatty acid content for a vegetable.
