Moules frites

Very Healthy
Health score
100%
Moules frites
30 min.
2
1783kcal

Suggestions

Ingredients

  • kg mussels fresh (see try below)
  • large spring onion 
  • large shallots peeled halved
  •  carrots peeled halved
  •  fat garlic cloves peeled
  •  chilli fresh red
  • bunch thyme leaves 
  • handful flat-leaf parsley 
  • 100 ml olive oil 
  • 150 ml cooking wine dry white (ideally Muscadet)
  • tsp pernod 
  • tbsp crème fraîche 
  • large potatoes peeled (preferably Maris Piper, King Edward or Weltje)
  • tbsp flour plain
  • 0.5 tsp cayenne pepper 
  • servings oil light for deep frying (ideally olive oil)
  •  egg yolks 
  • 0.5 tsp ground mustard 
  • 150 ml olive oil light
  • tsp citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • colander

Directions

  1. Tip the mussels into a large bowl of cold water. Discard any that remain open when tapped, then drain well and pull away any beards. (Fresh mussels look black and shiny and should only smell pleasantly of the deep sea the vast majority should be tightly closed. Avoid any that smell fishy, look dry or are mostly open.)
  2. Thinly slice the vegetables and garlic.
  3. Roll the chilli in your hands to loosen the seeds, then slit in half and shake out the seeds. Slice the flesh into thin sticks, then stack together and finely chop. Pick over the thyme sprigs, discarding the thick stalks, and pick the parsley leaves from the stalks. Prepare the chips (see recipe, below right).
  4. Place a large, heavy-based saut pan (with a lid) on the hob and heat until you can feel a strong heat rising.
  5. Pour in the oil, then immediately toss in all of the vegetables, chilli and thyme. The thyme sprigs will crackle if the pan is hot enough. Cook for about 1 mins, shaking the pan and stirring the vegetables until they start to wilt.
  6. With the heat still on high, toss in all the mussels and shake the pan so they form an even layer. Cover with a lid and cook for another 1-2 mins, shaking the pan once or twice.
  7. Uncover the pan and pour in the wine and Pernod. Shake and cook for another 1 mins so the wine reduces by half, then cover again and cook for another min.
  8. Place a large colander over a bowl and tip the mussels and vegetables into the centre. Discard any mussels that remain closed. Fry the chips.
  9. Pour the strained liquid back in the pan, reheat and stir in the crme frache and whole parsley leaves. Check the seasoning; you may not need any salt. Return the mussels and vegetables to the pan and reheat, shaking the pan, then divide between two large soup bowls.
  10. Serve the chips and mayonnaise (recipe below) alongside.
  11. TIP: Make the mayo and prepare the chips before you start the mussels. Fry the chips after you have cooked the mussels and while they are still draining in the colander, then finish the sauce.

Nutrition Facts

Calories1783kcal
Protein10.19%
Fat67.47%
Carbs22.34%

Properties

Glycemic Index
258.29
Glycemic Load
61.62
Inflammation Score
-10
Nutrition Score
65.618260777515%

Flavonoids

Malvidin
0.05mg
Catechin
0.59mg
Epicatechin
0.42mg
Hesperetin
0.3mg
Naringenin
0.29mg
Apigenin
4.47mg
Luteolin
1.11mg
Kaempferol
3.58mg
Myricetin
0.36mg
Quercetin
6.74mg

Nutrients percent of daily need

Calories:1782.82kcal
89.14%
Fat:130.75g
201.16%
Saturated Fat:20.34g
127.1%
Carbohydrates:97.41g
32.47%
Net Carbohydrates:85.83g
31.21%
Sugar:8.77g
9.75%
Cholesterol:272.88mg
90.96%
Sodium:802.97mg
34.91%
Alcohol:8.78g
100%
Alcohol %:1.13%
100%
Protein:44.42g
88.84%
Vitamin B12:30.98µg
516.27%
Manganese:9.7mg
485.22%
Selenium:131.79µg
188.27%
Vitamin K:196.44µg
187.08%
Vitamin C:142.57mg
172.82%
Vitamin A:6884.77IU
137.7%
Vitamin E:19.54mg
130.25%
Iron:16.48mg
91.55%
Phosphorus:873.2mg
87.32%
Potassium:2835.7mg
81.02%
Vitamin B6:1.61mg
80.39%
Folate:259.03µg
64.76%
Vitamin B1:0.91mg
60.55%
Vitamin B2:0.93mg
54.44%
Magnesium:210.3mg
52.57%
Vitamin B3:9.68mg
48.4%
Fiber:11.58g
46.32%
Zinc:6.24mg
41.58%
Copper:0.79mg
39.35%
Vitamin B5:3.26mg
32.6%
Calcium:218.9mg
21.89%
Vitamin D:0.97µg
6.48%