Mussels with Garam Masala

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

Suggestions


If you're looking to elevate your seafood experience, look no further than this tantalizing recipe for Mussels with Garam Masala. Infused with the warm flavors of Indian spices, this dish is not only a delight for the taste buds but also a nutritious powerhouse, earning a remarkable health score of 86. Whether you're hosting a dinner party or enjoying a cozy meal at home, these mussels served in a creamy coconut sauce with aromatic herbs are sure to impress.

With a preparation time of just 45 minutes, you'll be treated to a dish that marries simplicity with a burst of flavor. The combination of fresh basil, zesty tomatoes, and the unique heat from garam masala creates a symphony of tastes that is both comforting and exotic. Best of all, this recipe is dairy-free, making it a healthy choice for various dietary preferences.

Each serving is packed with the rich, succulent essence of cultivated mussels, known for their robust nutritional profile. With a caloric breakdown that speaks volumes—26% protein and 56% healthy fats—this dish will keep you satisfied and energized. Plus, its versatility means it's perfect for lunch, dinner, or any gathering in between. Serve with naan or crusty bread, and you have a meal that invites everyone to dive in and savor every bite. Get ready to embark on a culinary adventure that promises both health and excitement!

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