Fiddlehead and Orange Salad

Fiddlehead and Orange Salad

2 servings
Soaking 10 min
Preparation 10 min

Cooking 10 min

180 calories per serving 


150 g fiddleheads    
1 oranges, cut into pieces   180 g
2 tbsp extra virgin olive oil   30 mL
1 tbsp lemon juice, freshly squeezed   1/2 lemon
1/4 tsp balsamic vinegar   1.25 mL
1 tsp gingerroot, grated   4 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Fiddleheads may be poisonous if eaten raw. Make sure you wash them well, soak at least 10 minutes to reduce their bitterness, and cook them in plenty of water.


  1. Prepare the fiddleheads: wash them well and soak them at least 10 min.
  2. Steam them 10 min or blanch them 15 min in a pot of boiling salted water. Drain them and shake a few times to remove excess water. Let them cool down at least 10 minutes.
  3. Peel the oranges with a small paring knife, removing all the pith. Cut the oranges into pieces, reserving any juice that runs out. Put the oranges with their juice and fiddleheads in a salad bowl.
  4. In a small bowl, add the oil, lemon juice, balsamic vinegar, salt and pepper. Beat well, using a fork, until the vinaigrette is emulsified.Pour the vinaigrette over the salad, mix lightly and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)


% DV*

* DV = Daily Value




14 g

22 %

Saturated 2 g
+ Trans 0 g

9 %


0 mg


3 mg

0 %


13 g

4 %


1 g

5 %


6 g


4 g

Vitamin A

30 %

Vitamin C

100 %


4 %


8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info


Free :
Added Sugar, Cholesterol, Sodium, Trans Fat
Low :
Saturated Fat
Source of :
Copper, Folacin, Iron, Magnesium, Phosphorus, Vitamin B1, Vitamin B2, Vitamin K, Zinc
Good source of :
Manganese, Niacin, Potassium, Vitamin E
Excellent source of :
Vitamin A, Vitamin C
Diet-related health claims :
Artery-healthy, Heart-healthy

More info

This recipe is in the following categories: Vegetables | Salads | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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