Basque Steamed Mussels

Gluten Free
Dairy Free
Very Healthy
Health score
83%
Basque Steamed Mussels
45 min.
6
187kcal

Suggestions

Ingredients

  • cup cooking wine dry white
  • cups fat-skimmed chicken broth 
  • teaspoons garlic minced
  • 0.5 lb bell pepper green
  • teaspoons hot sauce 
  • 72  mussels scrubbed ( 3 in. each)
  • tablespoon olive oil extra-virgin
  • cup onion chopped
  • tablespoons parsley chopped
  •  bell peppers red ()
  • servings salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • blender
  • slotted spoon

Directions

  1. Place red and green peppers in a 10- by 15-inch pan. Broil about 4 inches from heat until pepper skins are charred and blistered all over, turning as needed, 15 to 20 minutes. Cool. Pull off and discard skins, stems, and seeds. Chop red and green peppers separately.
  2. In a food processor or blender, pure 3/4 of the red peppers until smooth.
  3. In a 6- to 8-quart pan over high heat, combine 1 teaspoon olive oil and the garlic. Stir often until garlic is limp, about 1 minute.
  4. Add onion, clam juice, wine, 1 teaspoon habanero vinegar, and red pepper pure. Cover and bring to a boil.
  5. Discard any gaping mussels that do not close when shells are tapped.
  6. Add mussels to pan, cover, and cook until shells pop open, 5 to 10 minutes. With a slotted spoon, transfer mussels to wide bowls.
  7. Add chopped green and red peppers to broth; bring to a boil.
  8. Add parsley and season mixture to taste with salt and more habanero vinegar. Ladle over mussels.
  9. Drizzle each serving with olive oil to taste.

Nutrition Facts

Calories187kcal
Protein33.97%
Fat28.05%
Carbs37.98%

Properties

Glycemic Index
32.67
Glycemic Load
3.98
Inflammation Score
-10
Nutrition Score
31.37478270738%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
2.88mg
Luteolin
2.41mg
Isorhamnetin
1.34mg
Kaempferol
0.24mg
Myricetin
0.23mg
Quercetin
6.51mg

Nutrients percent of daily need

Calories:186.79kcal
9.34%
Fat:5.06g
7.79%
Saturated Fat:0.83g
5.21%
Carbohydrates:15.42g
5.14%
Net Carbohydrates:12.17g
4.43%
Sugar:6.74g
7.49%
Cholesterol:27.42mg
9.14%
Sodium:827.69mg
35.99%
Alcohol:4.12g
100%
Alcohol %:1.36%
100%
Protein:13.8g
27.6%
Vitamin C:170.21mg
206.32%
Vitamin B12:11.9µg
198.36%
Manganese:3.6mg
179.8%
Vitamin A:3516.54IU
70.33%
Selenium:45.95µg
65.64%
Vitamin K:31.34µg
29.85%
Iron:4.81mg
26.74%
Phosphorus:251.95mg
25.2%
Vitamin B6:0.5mg
25.02%
Folate:98.88µg
24.72%
Potassium:692.15mg
19.78%
Vitamin B2:0.33mg
19.59%
Vitamin E:2.6mg
17.33%
Vitamin B1:0.25mg
17%
Vitamin B3:3.24mg
16.22%
Magnesium:57.38mg
14.35%
Zinc:2mg
13.33%
Fiber:3.25g
12.99%
Vitamin B5:1mg
9.96%
Copper:0.17mg
8.29%
Calcium:52.84mg
5.28%
Source:My Recipes