Fiddlehead Fry Recipe

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Nutrition

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Total time

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Ingredients:

Serving

200 g panir (or tofu)
2 cups fiddleheads
4 large button mushrooms
1/2 shallot
1 lemon , juice of
3 cups water
1 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper

Directions:

Wash fiddleheads and set to boil in water for 15 minutes. Fry 1 cm cubes of paneer cheese or extra firm tofu in olive oil in a large frying pan. Flip when one side is browned, then add sliced mushroom, shallot (cut into eighths vertically, not too small), salt and pepper. Once fiddleheads are soft, drain, and add to pan with other ingredients. Stir-fry for several minutes, then serve topped with lemon juice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	72.55 Kcal (304 kJ)
Calories from fat	25.23 Kcal
		% Daily Value*
Total Fat	2.8g	4%
Sodium	122.56mg	5%
Potassium	462.98mg	10%
Total Carbs	9.22g	3%
Sugars	1.6g	6%
Dietary Fiber	0.89g	4%
Protein	5.74g	11%
Vitamin C	32.9mg	55%
Iron	1.4mg	8%
Calcium	52.7mg	5%

Amount Per 100 g
Calories	25.81 Kcal (108 kJ)
Calories from fat	8.98 Kcal
		% Daily Value*
Total Fat	1g	4%
Sodium	43.61mg	5%
Potassium	164.73mg	10%
Total Carbs	3.28g	3%
Sugars	0.57g	6%
Dietary Fiber	0.32g	4%
Protein	2.04g	11%
Vitamin C	11.7mg	55%
Iron	0.5mg	8%
Calcium	18.8mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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