Sautéed Fiddleheads

Sautéed Fiddleheads

Fiddleheads are one wild ingredient that a lot of people see in the grocery stores and at farmer’s markets in the spring, but aren’t quite sure what to do with them. Well we are here to tell you that you could find an easier wild green to add into your diet. With just a splash of olive oil and a pinch of salt and pepper you have one dish that is sure to please everyone.

West Coast Wild Foods’ fresh fiddleheads are from the ostrich fern that grows right across North America. It has a slight asparagus taste that lends well to being a side dish for most meals. Our fiddleheads, like all of our products are sustainably harvested.

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Serves: 4 people                    Prep Time: 10 minutes                   Cook Time: 10 minutes


  • 400g (14oz) Fresh Fiddleheads
  • 2tbsp olive oil
  • 1 tsp lemon juice
  • Pinch of salt and black pepper


  1. Wash the fiddleheads thoroughly to remove any dirt
  2. Soak the fiddleheads in cold water for 10 minutes
  3. In a pot, bring water to a boil and add the fiddleheads to blanch for 15 minutes
  4. After they have been blanched, remove the fiddleheads and drain well
  5. In a pan, heat the oil on medium high heat and add the fiddleheads
  6. Reduce heat and season with a pinch of salt and pepper to taste
  7. Cook over low heat until the fiddleheads change colour slightly
  8. Remove from pan and sprinkle with lemon juice
  9. Serve hot and enjoy!

Tip: Fiddleheads are very bitter and require boiling before eating. This reduces the bitterness and makes them easier to digest.

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