Mediterranean Diet Stir-Fried Jungle Fern

Elevate your weeknight menu with this vibrant and flavorful Mediterranean Diet Stir-Fried Jungle Fern, a dish that beautifully combines exotic and wholesome ingredients. Tender jungle fern, or paco, is quickly stir-fried with aromatic garlic, sweet red onion, and juicy cherry tomatoes, then enriched with the briny goodness of kalamata olives and a sprinkle of dried oregano for authentic Mediterranean flavors. A finishing touch of freshly squeezed lemon juice and optional crumbled feta cheese ties it all together, creating a harmonious balance of freshness and richness. Packed with nutrients, light on calories, and ready in just 20 minutes, this versatile dish can be enjoyed as a standalone vegetarian entrée or paired with quinoa or whole-grain bread for a heartier meal. Perfect for those embracing the Mediterranean diet or looking to explore unique ingredients, this stir-fry is sure to impress!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 200 grams jungle fern (paco)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 medium red onion, thinly sliced
• 150 grams cherry tomatoes, halved
• 50 grams kalamata olives, pitted and sliced
• 30 grams feta cheese, crumbled (optional for Mediterranean authenticity; skip for vegan)
• 1 tablespoon lemon juice, freshly squeezed
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Thoroughly rinse the jungle fern (paco) to remove dirt or debris. Trim off any tough stems, leaving only the tender leafy parts. Set aside.

Step 2

Heat a large skillet over medium heat and add olive oil.

Step 3

Once the oil is hot, add the minced garlic and sauté for 1 minute until fragrant.

Step 4

Add red onion slices and cook for 2-3 minutes until softened and translucent.

Step 5

Increase the heat to medium-high and toss in the jungle fern. Stir-fry for 3-4 minutes or until it becomes tender but still vibrant green.

Step 6

Add the cherry tomatoes and kalamata olives to the skillet. Stir-fry for another 2 minutes to heat them through.

Step 7

Sprinkle the dried oregano over the mixture and season with salt and black pepper. Stir to combine.

Step 8

Turn off the heat and drizzle the freshly squeezed lemon juice over the dish. Toss gently to coat.

Step 9

Transfer the stir-fried jungle fern to a serving platter and top with crumbled feta cheese (if using) and chopped fresh parsley.

Step 10

Serve immediately as a standalone dish or pair with whole-grain bread or quinoa for a complete Mediterranean-inspired meal.

Nutrition Facts

Serving size	(603.9g)

Amount per serving	% Daily Value*
Calories	596.0

Total Fat 45.8g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 26.8mg	0%
Sodium 2366.9mg	0%
Total Carbohydrate 40.4g	0%
Dietary Fiber 12.9g	0%
Total Sugars 10.7g
Protein 12.8g	0%

Vitamin D 12.9IU	0%
Calcium 372.0mg	0%
Iron 5.7mg	0%
Potassium 1448.0mg	0%

*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.

Source of Calories

Fat: 66.0%

Protein: 8.2%

Carbs: 25.9%