Mussels Fra Diavolo with Linguine

Dairy Free
Very Healthy
Health score
95%
Mussels Fra Diavolo with Linguine
20 min.
4
354kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper red crushed
  • cup fennel bulb chopped
  • 0.3 cup flat-leaf parsley fresh coarsely chopped
  • tablespoons garlic minced
  • 0.3 teaspoon kosher salt 
  • ounces pasta uncooked
  • cup lower-sodium marinara sauce 
  • 1.5 pounds mussels scrubbed ( 40)
  • tablespoon olive oil 
  • 0.5 cup onion chopped

Equipment

  • bowl
  • frying pan
  • colander

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain pasta in a colander over a bowl, reserving 3/4 cup pasta water.
  3. Heat a large nonstick skillet over medium-high heat.
  4. Add oil to pan; swirl to coat.
  5. Add fennel and onion to pan; saut 3 minutes.
  6. Add garlic, pepper, and salt; saut 2 minutes, stirring constantly.
  7. Add reserved pasta water and marinara to pan; cook 1 minute.
  8. Add mussels; cover and cook 3 minutes or until shells open. Discard any unopened shells.
  9. Place 1 cup pasta in each of 4 shallow bowls. Top each serving with about 1 1/2 cups mussels mixture.
  10. Sprinkle evenly with parsley.

Nutrition Facts

Calories354kcal
Protein21.92%
Fat16.94%
Carbs61.14%

Properties

Glycemic Index
67.75
Glycemic Load
20.9
Inflammation Score
-8
Nutrition Score
29.718695350315%

Flavonoids

Eriodictyol
0.23mg
Apigenin
8.08mg
Luteolin
0.05mg
Isorhamnetin
1mg
Kaempferol
0.2mg
Myricetin
0.63mg
Quercetin
4.19mg

Nutrients percent of daily need

Calories:353.71kcal
17.69%
Fat:6.65g
10.23%
Saturated Fat:1.08g
6.75%
Carbohydrates:53.99g
18%
Net Carbohydrates:49.91g
18.15%
Sugar:5.5g
6.11%
Cholesterol:24.29mg
8.1%
Sodium:708.28mg
30.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.36g
38.72%
Manganese:3.68mg
184.1%
Vitamin B12:10.41µg
173.5%
Selenium:75.97µg
108.52%
Vitamin K:79.67µg
75.88%
Phosphorus:320.69mg
32.07%
Iron:5.34mg
29.66%
Vitamin C:21.56mg
26.13%
Potassium:749.39mg
21.41%
Magnesium:77.87mg
19.47%
Copper:0.36mg
17.97%
Vitamin A:861IU
17.22%
Folate:67.75µg
16.94%
Zinc:2.5mg
16.68%
Vitamin B2:0.28mg
16.47%
Fiber:4.09g
16.34%
Vitamin B3:3.24mg
16.21%
Vitamin B1:0.23mg
15.2%
Vitamin E:2.23mg
14.87%
Vitamin B6:0.28mg
13.95%
Vitamin B5:0.98mg
9.85%
Calcium:72.07mg
7.21%
Source:My Recipes