Fiddleheads are one of my favorite things about spring, along with rhubarb, of course! And this delicious Cheesy Sautéed Fiddleheads recipe is a simple and easy side dish with parmesan cheese, feta cheese, garlic and dill. It's both gluten-free and Weight Watchers friendly. And it's officially my new favorite way to eat fiddleheads!
If you've never had fiddleheads before, you're in for a treat! They taste fresh (like spring 🙂 ) and are quite similar to asparagus in both flavor and texture, but they're even more cool looking and fun to eat! They are generally available late April until early June. You can forage for them (only if you know what you are doing) or get them at the farmers market and they are available at some local grocery stores.
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However, fiddlehead season is very short, they're not always easy to find and they can be pricey. So when my husband came home with some fiddleheads last weekend and challenged me to come up with a side dish (he knows how I love a good recipe challenge and fiddleheads) this Fiddlehead recipe was the delicious result!
💭What are Fiddleheads?
Fiddleheads or fiddlehead greens are a vegetable. They are the furled fronds of the young ferns. They are named such because they resemble the curled ornamentation (called a scroll) on the end of a stringed instrument, such as a fiddle. Fiddleheads are nutritious to eat, have antioxidant properties, are a source of omega 3 and 6 fatty acids, and are high in iron and fiber. You can read more about fiddleheads HERE.
🥘How to Cook Fiddleheads
Steps for cooking fiddleheads (do NOT eat them raw!)
- Rinse the fiddleheads, remove any papery brown skin from the tops, and then slice off as much of the brown parts on their ends as you can. Fill a large bowl with cold water and put the fiddleheads in there for a few minutes, swishing them around with your hands to remove any dirt. * I rub the coils to loosen any dirt as well. Discard the water and repeat this process.
- Add to pot of cold water and bring to a boil. *If you plan to freeze them, see below
- Boil for at least 10 minutes in a large pot of salted water (time it from the time the water is a full boil) but no longer than 15 minutes.
- Drain and pat dry. * They will be a little darker green in color (more of a bright green). They are now ready to sauté. (See recipe card for instructions)
🌡️How to freeze fiddleheads
Because fiddleheads only come around once a year and it's a short season in early spring, I like to buy a lot and freeze them. However, they require blanching (quick cooking, then plunging into cold water prior to freezing).
To prepare fiddleheads for freezing:
- Follow the above steps 1 and 2
- When you get to step 3, cook fiddleheads in boiling water for 2 minutes (not 10).
- Immediately put into a bowl of water (that's ice cold) or an ice bath.
- Remove with a slotted spoon onto paper towel and pat dry with more paper towel.
- Freeze in freezer bags for up to 6 months.
- *IMPORTANT: When you remove them from the freezer you MUST BOIL FOR at least 10 MINUTES BEFORE EATING (OTHERWISE THEY ARE NOT SAFE TO EAT)
📖Variations & Substitutions
- Garlic - you can substitute jarred minced garlic, if you don't have fresh garlic
- Oil- you can use canola oil or avocado oil instead of olive oil, or you can use melted butter instead of oil
- Parmesan cheese - you can use regular, light or fat-free parmesan
- Feta cheese - you can use regular, light or fat-free feta cheese or substitute goat cheese
🍽Equipment
You will need a large pot, a large skillet, and a turner spatula for this sautéed fiddlehead ferns recipe. *See recipe card for equipment photos and recommendations
🥗 Pairing- What to serve with fiddleheads
If you're not sure what to eat with fiddlehead, just remember they are vegetables and are very similar to asparagus. Therefore, they are usually served as a side dish.
They make a nice light side and pair well with chicken, beef, pork, and fish, as well as a starch, such as baked potatoes or pasta salad. I recommend serving these recipes with this sauteed fiddleheads recipe:
🌡️Storage
Store these sauteed fiddleheads in the fridge for 3-4 days. It's best to eat them within a few days for maximum freshness and quality!
I do not recommend freezing this recipe. However, you can blanch and freeze fiddleheads prior to making this dish (see instructions above and in recipe card)
👪 Serving Size
This easy recipe makes 6 servings. However, you can half, double, or triple the recipe by clicking on the serving number and selecting the number of servings you'd like. The ingredient quantities will automatically adjust.
🔢WW Points
Fiddleheads are a vegetable so they are 0 points! However, this recipe is 3 WW points per serving (so about ⅔ cup) because of the cheeses. However, you can further reduce the points by using fat-free feta cheese and fat-free parmesan cheese.
❔ Frequently Asked Questions
Although they have a unique flavor, they are very fresh tasting and similar to asparagus.
Yes, fiddleheads can be overcooked like most other vegetables. Be sure to time their cooking carefully or they will turn mushy.
🦺Food Saftey
- DO NOT EAT FIDDLEHEADS RAW! This could cause you to become very sick.
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Always have good ventilation when using a gas stove
- Never leave cooking food unattendedSee more guidelines at USDA.gov
So if you're looking for more fiddleheads fern recipe ideas, then you'll also want to try my Spring Salad with Fiddleheads and my Fiddlehead Soup, as well as my 15 Fiddlehead Recipes|
Whether you're a big fan of fiddleheads or have never tried them, you're going to love this Cheesy Sautéed Fiddleheads Recipes! It's the perfect addition to a lovely early spring dinner!
📋 Cheesy Sautéed Fiddleheads Recipe
Ingredients
- 2 lbs fresh fiddleheads (you can also used frozen previously blanched fiddleheads)
- 1 ½ tablespoon olive oil
- 1 cup feta cheese * I use light/low-fat
- ¼ cup parmesan cheese * I use light/low-fat
- 4 cloves garlic
- 3 tablespoon fresh dill *substitute 1 ½ tablespoon dry dill
Instructions
Cook the fiddleheads
- Rinse the fiddleheads, remove any papery brown skin from the tops, and then slice off as much of the brown parts on their ends as you can. Fill a large bowl with cold water and put the fiddleheads in there for a few minutes, swishing them around with your hands to remove any dirt. * I rub the coils to loosen any dirt as well. Discard the water and repeat this process
- Add fiddleheads to a pot of cold water.
- Bring to a boil and boil for at least 10 minutes, but not longer than 15 minutes.
- Drain and pat dry. * They will be a little darker green in color. They are now ready to sauté.
Sauté the Fiddleheads
- Heat oil over medium-high heat in frying pan on stovetop, add garlic and sauté for 2-3 minutes.
- Add cooked fiddleheads, parmesan cheese, feta cheese and dill and sauté for an additional 7-8 minutes approximately.
- Serve hot.
Terri Gilson
You're going to love these Cheesy Sautéed Fiddleheads! The mix of cheeses, garlic, and dill really brings out the fresh spring taste of the fiddleheads. It's now my favorite way to enjoy this short-season treat, and I love that it's both gluten-free and fits into my Weight Watchers plan.