Sautéed Fiddleheads with Garlic and Lemon

Sautéed Fiddleheads with Garlic and Lemon recipe videos

Sautéed Fiddleheads with Garlic and Lemon is a vibrant spring side dish featuring tightly coiled, young fern fronds quickly cooked in olive oil with aromatic garlic and bright lemon. It's a seasonal delicacy popular in parts of North America, particularly New England and Eastern Canada, as well as in some Asian cuisines.

🍽️ Nutrition at a glance

This dish is low in calories, carbohydrates, and fat, but provides a good source of plant-based protein and dietary fiber. It is exceptionally rich in antioxidants and minerals like iron and potassium.

Nutrition breakdown

Calories	85 kcal
Protein	5 g
Carbs	8 g
Fat	4 g
Fiber	4 g
Sugar	1 g
Sodium	25 mg
Vitamin A	30% DV
Vitamin C	25% DV
Iron	15% DV
Potassium	350 mg
Manganese	45% DV
Omega-3 (ALA)	200 mg
Vitamin K	100% DV
Magnesium	10% DV

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Fiddleheads are a foraged food with a very short seasonal window, making them a prized culinary event. Nutritionally, they are a standout for their high omega-3 fatty acid content among vegetables.