The Food Coach

Free Healthy Recipe - Saucy Mussels

Dairy free, Low carbohydrate

Like octopus, mussels are a terrific source of iron, providing more than the recommended daily intake of between 12 - 16mg a day. They are also an excellent source of zinc, a mineral that supports the immune system and protects against free radicals. Don't be fearful of cooking with them. They're extremely quick and easy to prepare and delicious served with an accompanying grainy sourdough bread and green salad.

Ingredients
1 tbsp olive oil
4 cloves garlic, finely sliced
2 large red chillis, finely chopped
1 cup fish stock
2 kg mussels, scrubbed and debearded
1 bunch parsley, chopped
Method

In a large pan with a cover add the oil and sauté the garlic and chilli for 2 minutes. Add the tomatoes and fish stock and bring the liquid slowly to the boil. Add the mussels and parsley, cover and cook for approx 5 minutes until the mussels have opened. Season with black pepper and serve.

Note: Mussels should always be cooked on the day of purchase. Select tightly closed shells or, if slightly open, those that snap shut when tapped. Store them in a damp cloth in the fridge as plastic will suffocate the live mussel. Scrub the shells clean using a bristle brush or abrasive cloth. To remove the beard which hangs out of the shell use fine pointed pliers or fingers and pull it out in the direction of the hinged end of the shell.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 20 mins
Ready in: 40 mins


Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1986 kj
Calories 475 kcal
Fat 13.4 g
Saturated Fat 3.2 g
Total Carbohydrate 26.5 g
Total Protein 59.2 g
Fibre 3.3 g