Fiddleheads are one of my favorite things about spring, along with rhubarb, of course! And this delicious Sautéed Fiddleheads with Garlic and Cheese 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 from 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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- Recipe Overview: Sautéed Fiddleheads with Garlic and Cheese
- Summarize and Save this Content on:
- 🥘Ingredient Notes
- 📖Variations & Substitutions
- 🥘Step-by-Step: How to Cook Fiddleheads
- 🌡️How to freeze fiddleheads
- 🌡️Storage
- Expert Recipe Tips
- 🥗 What to serve with Sautéed Fiddleheads
- 👪 Serving Size
- 🔢WW Points
- ❔ Recipe FAQs
- Didn't find the answer you're looking for?
- 🌷More Spring Produce Recipes
- 📋 Cheesy Sautéed Fiddleheads Recipe
This sautéed fiddleheads recipe is designed to make this unique spring green approachable for any home cook. By following my simple cleaning and safety steps, you'll turn these elusive coils into a savory, cheesy side dish that will have everyone asking for seconds.
Recipe Overview: Sautéed Fiddleheads with Garlic and Cheese
- Ready In: 35 Minutes
- Serves: 6 servings (about ¾ cup)
- Calories: 128 kcal (per serving)
- Main Ingredients: Fresh fiddleheads, garlic, feta cheese, parmesan cheese, dill.
- Dietary Info: Gluten-free, Vegetarian, Weight Watchers Friendly.
- Weight Watchers Points: 3 WW points.
- Difficulty: Easy.
- Why You'll Love It: This recipe turns an elusive spring specialty into a delicious, approachable side dish. The combination of salty feta and nutty parmesan perfectly balances the earthy, "forest-fresh" flavor of the fiddleheads!
Summarize and Save this Content on:
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!
🥘Ingredient Notes
- Fresh Fiddleheads: Ensure you are using the young coiled fronds of the Ostrich Fern. Other fern varieties can be bitter or even toxic. Look for a vibrant green color and a tight coil.
- The Cheese Duo: I use a combination of Feta and Parmesan. The feta adds a creamy tang that mimics the flavor of asparagus, while the parmesan provides a salty, savory crunch.
- Fresh Dill: Dill is the traditional "Spring" herb that brightens the earthy flavor of the fiddlehead greens.
- Garlic: Freshly minced cloves are essential to cut through the richness of the cheese.
*Please see recipe card for full list of ingredients and quantities
📖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
🥘Step-by-Step: 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)
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.
🌡️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)
🌡️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 after it's sauteed with the cheese.
However, you can blanch and freeze fiddleheads prior to making this dish (see instructions above and in recipe card)
Expert Recipe Tips
- The "Triple Rinse" Secret: Fiddleheads grow close to the ground and can be quite sandy. I recommend the "swish and dump" method in a large bowl of water at least three times to ensure they are perfectly clean.
- Don't Skimp on the Boil: While we usually like "tender-crisp" veggies, fiddleheads are the exception. You must boil them for at least 10 minutes to ensure they are safe to eat.
- The "Lacy" Parmesan Hack: For a professional finish, sprinkle the (fresh) parmesan directly onto the hot surface of the skillet around the fiddleheads. It will create crispy, golden "cheese lace" that looks beautiful on the plate.
- Acid is your Friend: Fiddleheads have a deep, earthy flavor (like a mix of asparagus and broccoli). A squeeze of fresh lemon juice at the very end brightens the whole dish and makes the feta pop!
🥗 What to serve with Sautéed Fiddleheads
If you're not sure what to eat with fiddleheads, 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 my air fryer roast chicken, marinated bbq pork loin, as well as onion soup mix baked potatoes (shown) or a Greek pasta salad.
👪 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.
❔ Recipe FAQs
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.
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.
Yes, fiddleheads are 100% safe as long as they are properly cleaned and cooked. Never eat them raw or undercooked, as they contain a natural compound that can cause digestive distress if not neutralized by boiling.
Yes! If you can't find fiddleheads, this exact cheesy-garlic-dill sauté method is delicious with fresh asparagus spears. Just skip the 10-minute boil and sauté the asparagus directly in the pan for 8-10 minutes.
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So if you're looking for more fiddlehead fern recipe ideas, then you'll also want to try my Spring Salad with Fiddleheads and my Fiddlehead Soup, as well as my round up of 15 Best Fiddlehead Recipes|
Spring is a short season, so make sure you grab these greens the moment you see them at the farmers' market! This Cheesy Fiddlehead recipe is the perfect way to celebrate the return of fresh produce. It's light, healthy, and a delicious way to maintain your 'Healthy Balance' while enjoying an old-fashioned favorite. Happy spring cooking!"
🌷More Spring Produce Recipes
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📋 Cheesy Sautéed Fiddleheads Recipe
Ingredients
- 2 lbs fresh fiddleheads (you can also use 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.
Notes
- The "Triple Rinse" Secret: Fiddleheads grow close to the ground and can be quite sandy. I recommend the "swish and dump" method in a large bowl of water at least three times to ensure they are perfectly clean.
- Don't Skimp on the Boil: While we usually like "tender-crisp" veggies, fiddleheads are the exception. You must boil them for at least 10 minutes to ensure they are safe to eat.
- The "Lacy" Parmesan Hack: For a professional finish, sprinkle the (fresh) parmesan directly onto the hot surface of the skillet around the fiddleheads. It will create crispy, golden "cheese lace" that looks beautiful on the plate.
- Acid is your Friend: Fiddleheads have a deep, earthy flavor (like a mix of asparagus and broccoli). A squeeze of fresh lemon juice at the very end brightens the whole dish and makes the feta pop!
Terri Gilson says
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.