Sautéed Fiddleheads

Sautéed Fiddleheads

2 servings
Soaking 10 min
Preparation 5 min

Cooking 10 min

70 calories per serving 


200 g fiddleheads    
1 tbsp olive oil   15 mL
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.
  3. Return the fiddleheads to the pan, add the oil, and season with salt and pepper to taste. Cook an additional couple minutes over low heat, with stirring, until the fiddleheads are well coated and lightly coloured. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (100g)


% DV*

* DV = Daily Value




5 g

8 %

Saturated 0.5 g
+ Trans 0 g

3 %


0 mg


2 mg

0 %


5 g

2 %


0 g

0 %


0 g


5 g

Vitamin A

35 %

Vitamin C

45 %


2 %


10 %

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

More info

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

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