Mussels in a Fennel & White Wine Broth

Gluten Free
Dairy Free
Very Healthy
Health score
85%
Mussels in a Fennel & White Wine Broth
55 min.
4
150kcal

Suggestions


Indulge in a culinary adventure with our delightful recipe for Mussels in a Fennel & White Wine Broth, a dish that encapsulates the essence of coastal dining right in your own kitchen. This dish is not only a feast for the senses but also boasts an impressive health score of 85, making it a perfect choice for those seeking a nutritious and satisfying meal.

Imagine the aromatic warmth of roasted fennel mingling with the sweetness of cherry tomatoes and the briny essence of fresh mussels. The preparation starts with lightly caramelizing fennel to bring out its natural sugars, creating a beautiful foundation for this dish. Once combined with garlic and a splash of white wine, the flavors meld together into a light yet vibrant broth that truly enhances the mussels.

Perfect as an antipasto, starter, or elegant appetizer, this recipe is gluten-free and dairy-free, catering to various dietary needs while ensuring a rich and delicious experience. Plus, with just 150 calories per serving, you can savor this dish guilt-free, knowing it’s packed with healthy ingredients. Ready in just 55 minutes, it’s an ideal choice for quick weeknight dinners or special occasions. Gather your loved ones and delight in a meal that showcases the beauty of fresh ingredients and simple cooking techniques.

Ingredients

  • cup cherry tomatoes halved
  •  bulb fennel trimmed sliced
  • 0.3 cup flat-leaf parsley fresh chopped
  • cloves garlic thinly sliced
  • pound mussels cleaned
  • 1.5 tablespoons olive oil 
  • 0.5 cup white wine 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper or a silicone baking mat.
  2. Place fennel slices in a bowl.
  3. Drizzle 1 tablespoon olive oil over fennel and toss to coat.
  4. Transfer to prepared baking sheet and roast in the preheated oven until fennel is cooked through and beginning to caramelize, 25 to 35 minutes.
  5. Heat 1 1/2 tablespoons olive oil in a large skillet over medium-high heat.
  6. Add garlic; cook, stirring frequently until garlic is fragrant and light golden, 1 to 2 minutes.
  7. Stir mussels into garlic; toss to evenly combine. Stir in roasted fennel, cherry tomatoes, and white wine. Bring to a boil, cover, and cook until mussels are all opened, 3 to 5 minutes. Stir in parsley and serve.

Nutrition Facts

Calories150kcal
Protein24.91%
Fat45.88%
Carbs29.21%

Properties

Glycemic Index
43
Glycemic Load
2.54
Inflammation Score
-7
Nutrition Score
23.13260845516%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.63mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
8.08mg
Luteolin
0.05mg
Kaempferol
0.07mg
Myricetin
0.6mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:150.29kcal
7.51%
Fat:6.74g
10.38%
Saturated Fat:1.04g
6.47%
Carbohydrates:9.66g
3.22%
Net Carbohydrates:7.42g
2.7%
Sugar:3.57g
3.97%
Cholesterol:16.19mg
5.4%
Sodium:204.01mg
8.87%
Alcohol:3.09g
100%
Alcohol %:2.01%
100%
Protein:8.24g
16.47%
Vitamin B12:6.94µg
115.67%
Manganese:2.2mg
109.79%
Vitamin K:102.66µg
97.77%
Selenium:26.86µg
38.37%
Vitamin C:25.83mg
31.31%
Iron:3.35mg
18.59%
Phosphorus:164.63mg
16.46%
Potassium:559.61mg
15.99%
Vitamin A:669.18IU
13.38%
Folate:50.99µg
12.75%
Vitamin E:1.65mg
11.01%
Magnesium:38.4mg
9.6%
Vitamin B2:0.16mg
9.35%
Fiber:2.25g
8.98%
Vitamin B1:0.12mg
8.07%
Vitamin B3:1.6mg
7.98%
Zinc:1.2mg
7.98%
Copper:0.13mg
6.72%
Vitamin B6:0.13mg
6.61%
Calcium:59.8mg
5.98%
Vitamin B5:0.51mg
5.15%
Source:Allrecipes