Kogomi ostrich fern fiddleheads & seiyo meshida lady fern fiddleheads

Kogomi fiddleheads of kusasotetsu ostrich fern (Matteuccia struthiopteris)

As a juicy and succulent curled-up young shoot from the forest, kogomi ranks as one of my top sansai mountain/wild vegetables, yet it does not grow where we live (the nearest known places are British Columbia and Alaska). Local availability -- local in terms of being able to harvest and eat it on the same day -- is very important in order to be able to savor its quickly fading flavor and aroma. Like with many sansai, kogomi develops a bitter taste after some time. It stays fresh in the fridge for a week or so, but I would say no element other than texture remains after a few days.

In Japanese cooking, it is often blanched and dressed with sesame dressing (gomaae). Mixing with nuts-based dressing is also common. Tempura, the cooking method of choice for super fresh sansai, is always popular. Kogomi does not require any special prep to eliminate a harsh taste (especially when very fresh) or poisonous substances, so you can start your main cooking immediately, and kogomi can be used just like any other vegetable such as asparagus, green beans or peas. After kogomi starts to become bitter, prep blanching can eliminate bitterness to a certain degree.

Kogomi is rich in minerals (350 mg potassium, 26 mg calcium, 31mg magnesium per 100 g) and vitamins. Among vitamins, some of the most notable includeβ-carotene (1,100 µg), which has an anti-oxidation effect and keeps skin and mucous membranes healthy, and folic acid (150 mg/100 g), an essential element in blood formation. Kogomi also contains plenty of insoluble dietary fiber (4.7 g/100 g), which helps in detoxification.

28 kcal/100 g; 90.7% water, 3.0% protein, 0.2% fat, 5.3% carbohydrate, 0.8% ash

Fiddleheads of seiyo meshida lady fern (Athyrium filix-femina)

As the Japanese name -- seiyo [Western] meshida [female fern] -- indicates, the plant is not native to Japan and is more widely appreciated by Japanese gardening enthusiasts as an uncommon ornamental fern with graceful leaves. Here it is found everywhere (including our field), and its fiddleheads resemble kogomi not only in form but also in flavor and aroma (even if lighter). They also share the characteristic of both flavor and aroma disappearing quickly. Seiyo meshida fiddleheads can be prepared the same way as kogomi. Because its flavor and aroma are naturally softer than kogomi's, seiyo meshida seems to be at its very best for even a shorter time. "Ephemeral" was the word that came to mind when I first tried it.

For both kogomi and seiyo meshida, blanch and refrigerate them if you do not eat/cook them on the day of harvest. 

(No nutrition data is found specifically for seiyo meshida fiddleheads)


Recipes with kogomi/seiyo meshida fiddleheads

• Seiyo meshida to ebi no tosazu-oroshi-ae / lady fern fiddleheads and shrimp in bonito flake infused vinegar dressing with grated daikon radish
  
• Sansai tanuki soba / buckwheat noodles with mountain vegetables and tempura pearls 
• Meshida to satsumaage no nibitashi / Western lady fern fiddleheads and deep-fried fishcakes in light broth
• Gomadashi udon / wheat noodles with fish sesame paste
• Abokado to meshida, ebi no sarada, tonyu no yooguruto-fu doressingu / avocado, Western lady fern and shrimp salad with soy milk yogurt-style dressing
• Meshida to tomato no sarada / lady fern fiddleheads and tomato salad
• Hotate to meshida no bataajoyu itame / stir-fried scallops and Western lady fern in butter and soy sauce
• Meshida no kobujime / kelp-sandwitched lady fern
• Seiyo meshida no jon / jeon Korean piccata with lady fern fiddleheads
• Seiyo meshida no gomaae / lady fern fiddleheads in sesame dressing

Try kogomi/seiyo meshida fiddleheads in the following recipes

• Gomoku ankake udon / wheat noodles with thickened soup and assorted ingredients
• Miso yasai raamen / vegetable ramen noodles with miso-flavored soup
• Chawanmushi / steamed savory custard
  
• Karifurawaa to asupara no kuzuni / cauliflower and asparagus in thickened broth
• Kamatama udon / hot wheat noodles with egg and soy sauce (for topping)
• Atsuage to mizuna no ponzujoyu-ni / deep-fried tofu and mizuna simmered in citrus soy sauce
• Koyadofu to saishin no nibitashi / freeze-dried tofu and yu choy sum simmered in broth
• Sansai gohan / rice with mountain vegetables
• Warabi, tofu, age no akadashi / red miso soup with bracken, tofu and thin deep-fried tofu

(Last updated: June 3, 2019)