Mussels with Fennel

Gluten Free
Dairy Free
Very Healthy
Health score
61%
Mussels with Fennel
45 min.
6
136kcal

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Delight your palate with this exquisite recipe for Mussels with Fennel, a dish that effortlessly combines the briny essence of fresh mussels with the aromatic sweetness of fennel. Perfect for any occasion, whether you're hosting an elegant dinner party or simply indulging in a quiet night at home, this appetizer promises to impress.

Not only is this dish gluten-free and dairy-free, making it suitable for a variety of dietary preferences, but it also boasts a health score of 61, allowing you to savor its deliciousness guilt-free. Each serving is packed with only 136 calories, making it a great choice for your next antipasti platter or as a light, flavorful starter.

As you whisk together the dry white wine, fresh lemon juice, and succulent tomatoes, the intoxicating aroma that fills your kitchen will have your family and friends eager to dig in. The vibrant fennel, both in bulb and seed form, lends an unexpected yet delightful twist to the dish, elevating the humble mussels to gourmet status.

Ready in just 45 minutes, this simple yet sophisticated recipe showcases the beauty of fresh ingredients. So gather your loved ones, pour a crisp white wine, and dive into this delicious seafood delight that will surely transport you to the sun-kissed coasts of the Mediterranean.

Ingredients

  • 0.8 cup wine dry white
  • 1.5 cups fennel bulb chopped ( 2 small bulbs)
  • teaspoon fennel seeds 
  •  garlic clove minced
  • tablespoons juice of lemon fresh
  • pounds mussels scrubbed
  • 29 ounce no salt added diced tomatoes diced undrained canned
  • teaspoons olive oil 
  • 0.5 teaspoon salt 
  • 0.5 cup water 

Equipment

  • frying pan

Directions

  1. Heat oil in a large skillet over medium-high heat.
  2. Add fennel, fennel seeds, and garlic; saut 3 minutes. Stir in wine, water, juice, salt, and tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes.
  3. Add mussels; cover and cook 6 minutes or until shells open.
  4. Remove from heat; discard any unopened shells.

Nutrition Facts

Calories136kcal
Protein35.87%
Fat25.33%
Carbs38.8%

Properties

Glycemic Index
23.33
Glycemic Load
2.04
Inflammation Score
-6
Nutrition Score
21.646956630375%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.48mg
Hesperetin
0.84mg
Naringenin
0.18mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:136.48kcal
6.82%
Fat:3.35g
5.15%
Saturated Fat:0.56g
3.5%
Carbohydrates:11.54g
3.85%
Net Carbohydrates:9.33g
3.39%
Sugar:4.54g
5.04%
Cholesterol:21.59mg
7.2%
Sodium:442.36mg
19.23%
Alcohol:3.09g
100%
Alcohol %:1.33%
100%
Protein:10.67g
21.34%
Vitamin B12:9.25µg
154.22%
Manganese:2.84mg
142.18%
Selenium:35.01µg
50.02%
Vitamin C:23.84mg
28.9%
Iron:4.71mg
26.15%
Phosphorus:197.77mg
19.78%
Potassium:630.56mg
18.02%
Vitamin K:18.65µg
17.76%
Vitamin B2:0.25mg
14.81%
Vitamin B1:0.19mg
12.88%
Folate:50.55µg
12.64%
Magnesium:50.02mg
12.51%
Vitamin B3:2.41mg
12.06%
Vitamin B6:0.23mg
11.61%
Vitamin E:1.68mg
11.22%
Zinc:1.53mg
10.23%
Copper:0.19mg
9.66%
Fiber:2.21g
8.85%
Calcium:82.7mg
8.27%
Vitamin A:313.68IU
6.27%
Vitamin B5:0.62mg
6.24%
Source:My Recipes