Mediterranean Mussels with Fennel and Tomato
A light yet flavorful dish featuring fresh mussels steamed in a fragrant broth of tomato, fennel, and aromatic herbs. Perfect for a quick, healthy, and elegant meal.
490 kalorie
$5 na porcję
$25 min
2 porcje
low-calorie, any cuisine
Składniki
- 1000g fresh mussels, cleaned and debearded
- 1 medium fennel bulb, thinly sliced
- 250g cherry tomatoes, halved
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 150ml low-sodium vegetable broth
- 15ml extra virgin olive oil
- 1 small bunch fresh parsley, chopped
- 1 pinch red pepper flakes (optional)
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.First, prepare the mussels. Scrub the shells under cold running water and pull off the fibrous 'beards'. Discard any mussels that are broken or remain open when tapped.
- 2.In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sliced fennel, and sauté for 5-7 minutes until softened and fragrant. Add the minced garlic and red pepper flakes (if using) and cook for another minute.
- 3.Add the halved cherry tomatoes and cook for 2-3 minutes until they begin to break down. Pour in the vegetable broth, bring to a simmer, and season with a little salt and pepper.
- 4.Add the cleaned mussels to the pot, cover with a tight-fitting lid, and increase the heat to medium-high. Steam for 4-6 minutes, or until all the mussels have opened. Shake the pot once or twice during cooking.
- 5.Discard any mussels that did not open. Stir in the fresh parsley and a squeeze of lemon juice. Serve immediately in bowls, spooning the delicious broth over the top.
Informacje odżywcze
21g
fat
45g
carbs
11g
fiber
36g
protein
Dlaczego ten przepis
This recipe is packed with lean protein from mussels, a great source of iron, vitamin B12, and omega-3s. The fennel and tomato broth provides vitamins, minerals, and fiber, making this a nutritious and well-balanced, low-calorie meal.
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