Sauteed Fiddleheads – a quick and healthy vegetable side dish
Sauteed fiddleheads are a very healthy dish as fiddleheads contain Vitamin A, Vitamin C, potassium, iron, antioxidants, omega-3 fatty acids but you must use care in preparing them. Important – Because of where they grow, in wet marsh areas frequented by animals such as beaver and muskrats, there is the potential that they can harbor bacteria and the parasite giardia. For that reason you should never eat fiddleheads raw and you should boil them for 10 minutes before using them in dishes such as this sauteed fiddlehead recipe or a stir fry.
How to Saute Fiddleheads
Sauteing fiddleheads is a quick, easy method to get these delicious wilderness veggies on the table. To prepare your sauteed fiddleads follow these instructions. Make sure you have thoroughly rinsed your fiddleheads and have removed the brown papery skins that cover the outside. This is easily done by just gently rubbing them while you are rinsing the fiddleheads under running water. The first step is to pre-cook the fiddleheads in salted boiling water for 10 minutes. Add 1 tbsp. of olive oil and 2 tbsp. of butter to a saute pan. Melt the butter and olive oil over medium heat until the milk solids in the butter turn a light golden brown. You can vary the flavor of your sautéed fiddle heads by adding some onions or shallots to the fiddle heads as they sauté. You can also add minced garlic but be sure to not cook the garlic for very long. Add the garlic when the onions are translucent if you cook the onions and the garlic for the same length of time the garlic will overcook. Drain the cooked fiddleheads and add them to the skillet. Sauté the fiddleheads for 3 to 4 minutes to blend the flavors and then serve.
Be sure to check out more of my Fiddlehead recipes listed just below the sautéed fiddleheads recipe.Print
Sautéing is one of the easiest ways to prepare fiddleheads it is a very quick easy vegetable side for your spring meal.
1 1/2 pounds fiddleheads
2 tablespoons butter
1 tablespoon olive oil
optional – 1/2 cup of chopped onion and/or two clothes of minced garlic
Boyle cleaned fiddleheads in water for 10 minutes.
Melt butter and olive oil in sauté pan.
If using onions add them at this point.
If using garlic add when the onions are translucent and cook for three minutes.
Drain fiddleheads thoroughly.
Add fiddleheads to sauté pan and sauté for 3 to 4 minutes to let the flavors mingle.
Can be served with lemon wedges to be added by diner.