How to Cook Stir-Fried Brake Fern Pteridium aquilinum)

Introduction

Stir-fried brake fern, or stir-fried pteridium aquilinum, is a delightful and nutritious dish that originates from various parts of Asia, particularly China and Japan. This vegetable, commonly known as brake fern or simply fern, has been a part of traditional diets for centuries due to its unique flavor and health benefits. The tender shoots of the brake fern are harvested in the spring and early summer, making them a seasonal delicacy. In this article, we will explore how to prepare and cook stir-fried brake fern, ensuring that you can enjoy this exotic vegetable in your kitchen.

Understanding Brake Fern

Before diving into the cooking process, it’s essential to understand what brake fern is and its nutritional benefits. Brake fern (Pteridium aquilinum) is a perennial fern that grows in temperate and tropical regions worldwide. The edible portion of the plant is the young, tender shoots that emerge in the spring. These shoots are harvested before they unfurl completely, ensuring they are tender and suitable for cooking.

Nutritionally, brake fern is a low-calorie vegetable that is rich in vitamins and minerals. It contains vitamins A, C, and K, as well as essential minerals like iron, calcium, and magnesium. Additionally, brake fern is a good source of dietary fiber, which aids in digestion and overall gut health. However, it’s important to note that brake fern should be consumed in moderation due to potential health concerns related to long-term consumption of certain compounds found in the plant.

How to Cook Stir-Fried Brake Fern Pteridium aquilinum)

Selecting and Preparing Brake Fern

When selecting brake fern for cooking, look for fresh, tender shoots with a bright green color. Avoid shoots that are wilted, discolored, or have a strong, unpleasant odor. Fresh brake fern is best, but if you can’t find it, you may sometimes find it frozen or dried in Asian markets.

Once you have your brake fern, the next step is to prepare it for cooking. Here’s a step-by-step guide:

Trimming: Start by trimming off any tough or woody ends of the shoots. These parts can be bitter and difficult to chew.
Cleaning: Rinse the brake fern shoots thoroughly under running water to remove any dirt or debris. You may need to soak them in water for a few minutes if they are particularly dirty.
Blanching: To remove any bitterness and make the shoots more tender, blanch them in boiling water for about 2-3 minutes. After blanching, immediately plunge them into ice-cold water to stop the cooking process and retain their bright green color.
Draining: Once cooled, drain the brake fern shoots thoroughly in a colander. Pat them dry with paper towels if necessary to remove excess water.

Cooking Stir-Fried Brake Fern

Now that your brake fern is prepared, it’s time to cook it. Stir-frying is a quick and easy method that preserves the vegetable’s nutrients and brings out its natural flavors. Here’s a detailed recipe for stir-fried brake fern:

Ingredients:

1 pound (450 grams) fresh brake fern shoots, prepared as above
2 tablespoons vegetable oil (such as canola or peanut oil)
3 cloves garlic, minced
1-inch piece of fresh ginger, minced
2-3 green onions, sliced (white and green parts separated)
1 red bell pepper, thinly sliced (optional for added color and sweetness)
2 tablespoons soy sauce
1 tablespoon oyster sauce (optional for added umami flavor)
1 teaspoon sesame oil (optional for added aroma)
Salt and pepper to taste
White sesame seeds for garnish (optional)

Instructions:

Heat the Pan: Place a large wok or frying pan over medium-high heat. Add the vegetable oil and swirl it around to coat the bottom of the pan evenly.
Aromatics: Once the oil is hot, add the minced garlic and ginger. Stir-fry for about 15-20 seconds until fragrant but not burnt. Be careful not to overcook the aromatics, as they can become bitter.
White Parts of Green Onions: Add the white parts of the sliced green onions to the pan. Stir-fry for another 30 seconds until they begin to soften.
Brake Fern: Add the prepared brake fern shoots to the pan. Stir-fry for about 3-4 minutes, stirring occasionally, until the shoots are heated through and slightly tender. Be careful not to overcook them, as they can become mushy.
Bell Pepper: If using, add the thinly sliced red bell pepper to the pan. Stir-fry for another 1-2 minutes until the pepper is slightly softened and the colors are vibrant.
Sauces: Pour in the soy sauce and oyster sauce (if using). Stir well to coat the brake fern and vegetables evenly with the sauces. Cook for another 1-2 minutes until the sauces are well absorbed and the dish is heated through.
Seasoning: Taste the dish and adjust the seasoning with salt and pepper as needed. Remember that soy sauce already contains salt, so you may not need to add much more.
Final Touches: Add the green parts of the sliced green onions to the pan. Stir-fry for another 30 seconds until they are wilted and bright green. If using, drizzle in the sesame oil and stir well to incorporate its fragrant aroma.
Serving: Remove the stir-fried brake fern from the heat. Transfer it to a serving dish and garnish with white sesame seeds if desired. Serve immediately while hot.

Serving Suggestions

How to Cook Stir-Fried Brake Fern Pteridium aquilinum)

Stir-fried brake fern is a versatile dish that can be enjoyed on its own as a light meal or served as a side dish with various main courses. Here are some serving suggestions to inspire your next meal:

With Rice or Noodles: Serve stir-fried brake fern over a bed of steamed rice or your favorite noodles for a complete and satisfying meal.
As a Side Dish: Pair it with grilled meats, stir-fried tofu, or seafood for a balanced and nutritious dinner.
In a Wrap: Use it as a filling for wraps or lettuce cups, along with other vegetables and a drizzle of your favorite dressing.
In a Salad: Add it to a mixed green salad for a crunchy and nutritious addition. Toss with a light vinaigrette for extra flavor.

Storage and Reheating

If you have leftover stir-fried brake fern, you can store it in an airtight container in the refrigerator for up to 2-3 days. To reheat, place the dish in a microwave-safe container and heat on medium power until warm, stirring occasionally to prevent overcooking. Alternatively, you can reheat it on the stovetop in a skillet over medium heat, stirring frequently until heated through.

Conclusion

Stir-fried brake fern is a delicious and nutritious dish that brings a unique flavor to the table. With its tender texture and earthy taste, it’s a perfect addition to any meal. By following the steps outlined in this article, you can easily prepare and cook stir-fried brake fern at home, enjoying its health benefits and exotic charm. So, the next time you’re looking for a new and exciting vegetable dish, give stir-fried brake fern a try. You won’t be disappointed!

Remember, the key to successful stir-frying is to use high heat and cook the ingredients quickly to preserve their flavors and textures. With practice, you’ll soon master the art of stir-frying and be able to create delicious and healthy dishes like stir-fried brake fern with confidence. Happy cooking!