Goan mussels

Gluten Free
Dairy Free
Health score
37%
Goan mussels
30 min.
4
356kcal

Suggestions


Experience a taste of the tropics with our delicious Goan Mussels recipe, a delightful dish that’s perfect for any meal of the day. Bursting with flavor and rich in nutrients, this gluten-free and dairy-free delight brings the essence of coastal India right to your kitchen in just 30 minutes. Imagine indulging in tender mussels simmered in a fragrant coconut milk sauce, infused with aromatic spices and a hint of heat from fresh green chillies.

This dish not only pleases the palate but also provides a satisfying nutritional profile, making it an excellent choice for health-conscious diners. Each serving is around 356 kcal, allowing you to enjoy it guilt-free while savoring the robust flavors of cumin, coriander, and turmeric that dance harmoniously within the dish. The bright lime wedges served on the side elevate the entire experience, adding a refreshing zesty touch that perfectly complements the creamy sauce.

Whether you choose to serve it as a main course at lunch or dinner, this Goan Mussels recipe will undoubtedly impress your family and friends. With its vibrant presentation and pleasing aroma, it's a seafood lover's dream come true. Dive into this culinary adventure and let the exotic flavors transport you to sunny shores with every delectable bite!

Ingredients

  • kg mussels fresh
  • servings unrefined sunflower oil for frying
  •  onion chopped
  • piece ginger grated
  •  garlic clove crushed
  •  to 2 chilies slit green chopped
  • tsp mustard seeds shopping list black
  • 0.5 tsp turmeric 
  • tsp ground cumin 
  • tsp ground coriander 
  • 400 ml coconut milk 
  • sprigs cilantro leaves 
  • servings lime wedges 

Equipment

    Directions

    1. Remove the beards, then wash the mussels well in cold water. Refresh the water and repeat until it is clear. Discard any mussels that are broken or stay open when tapped.
    2. Heat the oil in a flameproof casserole. Fry the onion until very lightly brown, then add the ginger, garlic, chillies, spices, a good pinch of salt and a grinding of pepper. Cook for 2-3 mins until fragrant and toasted.
    3. Pour in the coconut milk and bring to the boil, then simmer for a few mins to get everything mixed together.
    4. Tip the mussels into the dish, cover, turn up the heat to maximum and boil for 3-4 mins until the mussels have just opened. Scatter over the coriander sprigs and serve with lime wedges for squeezing over.

    Nutrition Facts

    Calories356kcal
    Protein19.6%
    Fat65.07%
    Carbs15.33%

    Properties

    Glycemic Index
    73.25
    Glycemic Load
    5.89
    Inflammation Score
    -9
    Nutrition Score
    26.004782666331%

    Flavonoids

    Hesperetin
    0.43mg
    Naringenin
    0.03mg
    Luteolin
    0.01mg
    Isorhamnetin
    1.38mg
    Kaempferol
    0.19mg
    Myricetin
    0.06mg
    Quercetin
    5.93mg

    Nutrients percent of daily need

    Calories:355.9kcal
    17.8%
    Fat:26.68g
    41.05%
    Saturated Fat:18.95g
    118.42%
    Carbohydrates:14.14g
    4.71%
    Net Carbohydrates:12.19g
    4.43%
    Sugar:2.06g
    2.29%
    Cholesterol:35.7mg
    11.9%
    Sodium:456.27mg
    19.84%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:18.09g
    36.17%
    Manganese:5.24mg
    262.25%
    Vitamin B12:15.3µg
    255%
    Selenium:59.05µg
    84.35%
    Iron:9.29mg
    51.63%
    Phosphorus:370.03mg
    37%
    Magnesium:100.76mg
    25.19%
    Vitamin C:17.73mg
    21.49%
    Potassium:721.43mg
    20.61%
    Copper:0.38mg
    19.04%
    Zinc:2.8mg
    18.66%
    Folate:73.87µg
    18.47%
    Vitamin B1:0.26mg
    17.18%
    Vitamin B2:0.29mg
    16.94%
    Vitamin B3:2.83mg
    14.13%
    Vitamin E:1.95mg
    12.98%
    Vitamin B6:0.18mg
    8.8%
    Vitamin B5:0.85mg
    8.48%
    Calcium:80.61mg
    8.06%
    Fiber:1.95g
    7.81%
    Vitamin A:255.66IU
    5.11%
    Vitamin K:2.29µg
    2.18%