Fiddleheads are the unfurled fronds of the ostrich or fiddlehead fern. They are a much-loved spring delicacy in the Maritime provinces, particularly in New Brunswick. Ironically, despite my New Brunswick ancestry, one of my earliest fiddlehead related memories was when we lived on the West Island of Montreal and went picking fiddleheads near Hawkesbury, Ontario. Since then, the secret of the fiddlehead fern’s spring yumminess is out for many Canadians to enjoy and benefit.
Fiddlehead Nutrition
100g of fiddleheads has 34 calories, 4.3g protein, 0.4g of fat, and 5.7g of carbohydrates. Fiddleheads are an excellent source of potassium, vitamin K, and folate, and a good source of iron.
In line with those nutritional benefits is a warning of the importance of cooking fiddleheads well to avoid food born illness. Here are some tips on cleaning and cooking fiddleheads.
How to Clean Fiddleheads
If still in place, remove the brown papery membrane (it tends to be very bitter.)
Trim ¼-1/2 inch of the stem off the bottom of each fiddlehead.
Soak the fiddleheads in cool water with a bit of salt.
Rinse with cool water until the water runs (mostly) clean.
Shake or spin to remove excess water.
How to Cook Fiddleheads
Place clean fiddleheads into a pot of boiling water, or one fitted with a steamer basket. Boil for 15 minutes or steam for 10-12 minutes.
If you want to get fancy, heat a large skillet over medium heat and melt 3 tablespoons of butter.
Add the fiddleheads, and sauté for 2-3 minutes.
Season with salt, pepper, and vinegar (or a squeeze of lemon) and serve.
Fiddlehead food safety tips from the Government of New Brunswick.
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