Low Sodium Stir-Fried Jungle Fern
Elevate your plant-based side dishes with this vibrant and nutritious Low Sodium Stir-Fried Jungle Fern recipe! Featuring tender, earthy fiddlehead ferns, this dish is stir-fried with an aromatic blend of garlic, ginger, and shallots, then lightly seasoned with low-sodium soy sauce and a touch of toasted sesame oil for a rich, umami-packed flavor profile. A sprinkle of fresh red chili adds a subtle heat, perfectly balanced by a splash of zesty lime juice. Blanching the jungle ferns before stir-frying enhances their delicate texture while preserving their gorgeous green hue. Ready in just 25 minutes, this quick and easy recipe is perfect as a light, healthy main course or a stunning side dish, offering a nutrient-dense, low-sodium alternative bursting with flavor and freshness.
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Recipe Information
Ingredients
- 300 grams jungle fern (fiddlehead ferns)
- 3 cloves garlic, finely minced
- 1 tablespoon ginger, thinly sliced
- 1 small shallot, thinly sliced
- 1.5 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon neutral cooking oil (e.g., avocado or canola oil)
- 0.25 teaspoon black pepper, freshly ground
- 1 small red chili, finely sliced
- 1 teaspoon fresh lime juice
- 2 tablespoons water
Instructions
Inspect the jungle ferns and rinse thoroughly under cold running water to remove any grit or dirt. Trim any tough ends and set aside.
Bring a pot of water to a boil. Blanch the jungle ferns for 1 minute, then immediately transfer them to an ice bath to stop the cooking process. Drain and pat dry with a clean kitchen towel.
Heat the cooking oil in a large wok or skillet over medium-high heat.
Add the minced garlic, sliced ginger, and shallot to the heated oil. Stir-fry for 1-2 minutes until aromatic, being careful not to burn the aromatics.
Add the blanched jungle ferns to the wok and stir-fry for 3 minutes, tossing continuously to coat them with the aromatics.
In a small bowl, combine the low-sodium soy sauce and water. Pour this mixture into the wok and continue to stir-fry for another 2 minutes, ensuring the ferns absorb the sauce evenly.
Add the sesame oil, black pepper, and red chili slices. Stir well to combine. Taste and adjust if needed, keeping the sodium level in mind.
Turn off the heat and drizzle the dish with fresh lime juice for a bright and tangy finish.
Transfer the stir-fried jungle ferns to a serving plate and serve immediately as a side dish or light main course.
Nutrition Facts
Calories |
415 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 764 mg | 33% | |
| Total Carbohydrate | 31.0 g | 11% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 2.1 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 133 mg | 10% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1378 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
