Mussels with Garam Masala

Dairy Free
Very Healthy
Health score
86%
Mussels with Garam Masala
45 min.
4
450kcal

Suggestions


Indulge in a culinary adventure with our Mussels with Garam Masala, a dish that beautifully marries the ocean's bounty with the vibrant flavors of Indian spices. This recipe is not only a feast for the senses but also a healthy choice, boasting a remarkable health score of 86. Perfect for lunch or dinner, it serves four and is ready in just 45 minutes, making it an ideal option for both weeknight meals and special occasions.

The star of this dish, fresh cultivated mussels, are cooked to perfection in a fragrant sauce made from diced tomatoes, creamy coconut milk, and aromatic garam masala. The addition of fennel and garlic enhances the dish's depth, while a sprinkle of fresh basil adds a burst of freshness. With a caloric breakdown that emphasizes protein and healthy fats, this meal is as nutritious as it is delicious.

Pair it with warm naan or crusty bread to soak up the rich sauce, and you have a satisfying main course that will impress your family and friends. Whether you're a seasoned cook or a kitchen novice, this Mussels with Garam Masala recipe is sure to become a favorite in your culinary repertoire. Dive into this delightful dish and experience the perfect blend of flavors that will transport your taste buds to new heights!

Ingredients

  • cup basil finely chopped
  • 15 ounce frangelico diced canned
  • 0.7 cup coconut milk unsweetened canned
  • servings top 
  •  fennel bulb trimmed finely chopped
  • teaspoon garam masala (Indian spice mixture)
  •  garlic clove chopped
  • pounds mussels scrubbed
  • 0.3 cup olive oil extra virgin extra-virgin
  • medium onion chopped
  • 0.3 teaspoon pepper hot

Equipment

  • pot

Directions

  1. Heat oil in an 8-quart heavy pot over medium-high heat until it shimmers. Cook onion, fennel, garlic, garam masala, red-pepper flakes, and 1/4 teaspoon each of salt and pepper, stirring occasionally, until onion and fennel are tender, 12 to 15 minutes.
  2. Add tomatoes with juice and coconut milk and bring just to a boil.
  3. Add mussels and cook over medium-high heat, covered, stirring occasionally, just until mussels open wide, 8 to 10 minutes. (Discard any that remain unopened after 10 minutes.)
  4. Chop about 2 tablespoons reserved fennel fronds and stir into mussels along with basil.

Nutrition Facts

Calories450kcal
Protein26.44%
Fat56.38%
Carbs17.18%

Properties

Glycemic Index
75.63
Glycemic Load
6.66
Inflammation Score
-9
Nutrition Score
36.260434482409%

Flavonoids

Eriodictyol
0.63mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
5.77mg

Nutrients percent of daily need

Calories:450.34kcal
22.52%
Fat:28.5g
43.85%
Saturated Fat:11.36g
71.02%
Carbohydrates:19.54g
6.51%
Net Carbohydrates:16.06g
5.84%
Sugar:4.9g
5.45%
Cholesterol:64.77mg
21.59%
Sodium:708.56mg
30.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.07g
60.14%
Vitamin B12:27.76µg
462.66%
Manganese:8.51mg
425.27%
Selenium:107.42µg
153.46%
Vitamin K:70.34µg
66.99%
Iron:10.66mg
59.2%
Phosphorus:542.32mg
54.23%
Vitamin C:30.7mg
37.21%
Potassium:1161.28mg
33.18%
Folate:130.01µg
32.5%
Vitamin B2:0.53mg
30.9%
Zinc:4.23mg
28.21%
Magnesium:111.24mg
27.81%
Vitamin B1:0.41mg
27.63%
Vitamin E:3.72mg
24.81%
Vitamin B3:4.55mg
22.75%
Copper:0.41mg
20.4%
Vitamin A:802.9IU
16.06%
Vitamin B5:1.43mg
14.34%
Fiber:3.48g
13.92%
Vitamin B6:0.24mg
11.98%
Calcium:118.65mg
11.87%
Source:Epicurious