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Home » Recipes » Dish Type » Side Dishes

Cheesy Sautéed Fiddleheads

Published: May 21, 2021 by Terri Gilson · Modified: Jun 23, 2022 · As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links · Leave a Comment

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pin with photo of cheesy sauteed fiddleheads at the top and white text on blue background on the bottom

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 @ only 3 WW points on the blue plan. And it's officially my new favorite fiddleheads recipe!

Cheesy Sauteed fiddleheads in a pan with a white spatula

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! 

 

Jump to:
  •  
  • 💭What are Fiddleheads?
  • 🥘How to Cook Fiddleheads
  • 🌡️How to Freeze Fiddleheads
  • ⭐ Reviews
  • 📋 Cheesy Sautéed Fiddleheads Recipe
  • 🌷More Spring Produce Recipes

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!

Cheesy Sauteed fiddleheads in a black bowl with a red oven mitt in the background

💭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.

washed, raw fiddleheads piled on a white faux wood surface

🥘How to Cook Fiddleheads

Steps for cooking fiddleheads (do NOT eat them raw!)

  1. 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.
  2. Add to pot of cold water and bring to a boil. *If you plan to freeze them, see below
  3. Boil for at least 10 minutes (time it from the time the water is a full boil) but no longer than 15 minutes. 
  4. Drain and pat dry. * They will be a little darker green in color. They are now ready to sauté. (See recipe card for instructions)
collage of 4 photos of fiddleheads being cooked

🌡️How to Freeze Fiddleheads

Because fiddleheads only come around once a year and the season is short, 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:

  1. Follow the above steps 1 and 2,
  2. When you get to step 3, only boil for 2 minutes (not 10).
  3. Immediately put into a bowl of ice cold water. 
  4. Remove with a slotted spoon onto paper towel and pat dry with more paper towel. 
  5. Freeze in freezer bags for up to 6 months.
  6. *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)
a half pan of sauteed fiddleheads on a white faux wooden surface

So if you're looking for more fiddleheads fern recipe ideas, then you'll also want to try my Spring Salad with Fiddleheads!

Spring Salad with Blackberry Vinaigrette and Fiddleheads #fiddleheads | foodmeanderings.com

And my Cheesy Fiddlehead Soup!

fiddlehead soup in a mug with a spoon in it and hands cradling it

Whether you're a big fan of fiddleheads or have never tried them, you're going to love this Cheesy Sautéed Fiddleheads Recipe!

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Cheesy Sauteed fiddleheads in a pan with a white spatula
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📋 Cheesy Sautéed Fiddleheads Recipe

This unique and delicious Cheesy Sautéed Fiddlehead recipe is simple and easy side dish with parmesan cheese, feta cheese, garlic and dill. And it's both gluten-free and Weight Watchers friendly @ only 3 WW points on the blue plan.
Print Pin Rate
Course: Side Dish
Cuisine: American, Canadian, North American
Keyword: cheese, fiddleheads, sauteed
Servings: 6 servings
Calories: 128kcal
Author: Terri Gilson
Prep Time: 10 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 35 minutes minutes
Prevent your screen from going dark

Ingredients

  • 2 lbs of 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
US Customary - Metric

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.
    collage of 4 photos of fiddleheads being cooked

Sauté the Fiddleheads

  • Heat oil over medium heat in frying pan on stovetop, add garlic and sauté for 2 minutes.
    garlic being sauteed in pan
  • Add fiddleheads, parmesan cheese, feta cheese and dill and sauté for an additional 7-8 minutes approximately.
    Cheesy Sauteed fiddleheads in a pan with a white spatula
  • Serve hot.

Notes

💭Do NOT eat fiddleheads raw!
*if you eat fiddleheads raw, you could end up with food poisoning or some serious gastrointestinal distress!
🌡️How to Freeze Fiddleheads
Because fiddleheads only come around once a year and the season is short, 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:

  1. Follow the above steps 1 and 2,
  2. When you get to step 3, only boil for 2 minutes (not 10).
  3. Immediately put into a bowl of ice cold water.
  4. Remove with a slotted spoon onto paper towel and pat dry with more paper towel.
  5. Freeze in freezer bags for up to 6 months.
  6. *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)
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Nutrition Facts
📋 Cheesy Sautéed Fiddleheads Recipe
Amount Per Serving
Calories 128 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Cholesterol 8mg3%
Sodium 298mg13%
Potassium 574mg16%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 1g1%
Protein 14g28%
Vitamin A 5510IU110%
Vitamin C 41mg50%
Calcium 99mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 128kcal (6%) | Carbohydrates: 11g (4%) | Protein: 14g (28%) | Fat: 5g (8%) | Saturated Fat: 1g (6%) | Cholesterol: 8mg (3%) | Sodium: 298mg (13%) | Potassium: 574mg (16%) | Fiber: 1g (4%) | Sugar: 1g (1%) | Vitamin A: 5510IU (110%) | Vitamin C: 41mg (50%) | Calcium: 99mg (10%) | Iron: 2mg (11%)
Did you make this recipe? Please leave a star rating and review below!
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I'm Terri, a passionate home cook and baker, an award-winning recipe developer and a busy working mom that is trying to eat healthy and fit everything into not enough hours in a day! My mission is to share not only my recipes, cooking hacks and tips with you, but also my secrets to successful weight maintenance.

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