Fiddleheads, tomatoes and fresh herbs are one of those delicious treats that offers both loads of nutrition and awesome inspirational flavors. Fiddleheads tend to the nutty side. Some people think it taste like a cross between young spinach and asparagus.

Fiddleheads are the furled fronds of young ferns and found growing wild in the woods for just a few weeks in early spring.

This food is very low in cholesterol and sodium. It is also a good source of protein and zinc, and a very good source of Vitamin A, Vitamin C, Riboflavin, Niacin, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. (source: selfnutritiondata.com)

Sauteed Fiddleheads, Tomatoes and Fresh Herbs

Robyn Gleason

Fiddleheads, tomatoes and fresh herbs are one of those delicious treats that offers both loads of nutrition and awesome inspirational flavors. Fiddleheads tend to the nutty side. Some people think it taste like a cross between young spinach and asparagus.

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Course Salad

Servings 4

Calories 112 kcal

Ingredients

  

1x2x3x

• 1 pound fiddleheads
• 2 tbsp extra virgin olive oil
• 2 cloves garlic, sliced
• 2 green onions, chopped
• 1.5 cups grape or cherry tomatoes, halved
• handful fresh parsley, chopped
• handful fresh dill, chopped

Instructions

 

• It is important to blanche fiddleheads before sauteeing. This will remove dirt and the filmy pieces. Wash and cut the coarse stem. Blanched for 2 to 3 minutes then toss into an ice-water bath to stop them from cooking and quickly cool them and drain.
• Heat oil in saucepan on medium high heat and add the fiddleheads and garlic, sauteeing for 4-5 minutes until slightly browned around the edges.  
• Add green onions and tomatos, salt and pepper sauteeing for 3 minutes. 
• Remove from pan and toss with fresh herbs. Serve immediately

Nutrition

Calories: 112kcalCarbohydrates: 8gProtein: 5gFat: 7gSodium: 8mgPotassium: 557mgSugar: 1gVitamin A: 4435IUVitamin C: 44.1mgCalcium: 47mgIron: 2mg

Keyword fiddleheads with tomatoes

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Recipe courtesy of Simply Fresh Dinners,  A partner with Barrie Hill Farms in bringing fresh recipes to your table.

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