Steamed Mussels with Fennel and Tomatoes

Gluten Free
Dairy Free
Very Healthy
Health score
72%
Steamed Mussels with Fennel and Tomatoes
43 min.
6
184kcal

Suggestions


Welcome to a delightful culinary experience that brings the tastes of the sea right to your table! Our Steamed Mussels with Fennel and Tomatoes is the perfect dish for seafood lovers seeking a healthy yet satisfying meal. With a health score of 72, this recipe not only tantalizes your taste buds but also supports your well-being. It's gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions.

This dish is a celebration of fresh, wholesome ingredients. Imagine the sweet, briny flavor of mussels cooked to perfection, infused with the aromatic goodness of fennel and garlic. The vibrant cherry tomatoes add a burst of color and juicy sweetness, perfectly complementing the dish's overall flavor profile. Served in a fragrant broth made from dry white wine and a medley of fresh herbs, this meal is not just a feast for the eyes; it's a gastronomic delight that will leave you craving more.

Perfect for lunch, dinner, or as a show-stopping main course for your next gathering, Steamed Mussels with Fennel and Tomatoes can be prepared in just 43 minutes. Whether you’re dining with family or entertaining friends, this recipe is sure to impress. Gather around the table, and enjoy the warmth and richness that this dish has to offer. Let’s dive into this culinary adventure!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup cooking wine dry white
  • 0.7 cup fennel bulb finely chopped ()
  • 0.3 cup parsley fresh finely chopped
  • cloves garlic minced
  • pounds mussels scrubbed
  • teaspoons olive oil 
  • cup onion finely chopped ( 1 small)
  • 1.5 cups plum tomatoes diced seeded
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat; add onion and fennel. Cook 5 minutes or until tender, stirring often.
  2. Add tomato and next 3 ingredients, and cook 3 minutes or until tomato softens, stirring often.
  3. Add wine, and bring to a boil.
  4. Add mussels; cover and simmer 10 minutes or until shells open.
  5. Remove from heat; discard any unopened shells.
  6. Place mussels in wide, shallow bowls; ladle broth over mussels.
  7. Sprinkle with parsley

Nutrition Facts

Calories184kcal
Protein38.53%
Fat31.71%
Carbs29.76%

Properties

Glycemic Index
44.83
Glycemic Load
3.8
Inflammation Score
-8
Nutrition Score
25.31173911302%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
0.1mg
Hesperetin
0.16mg
Naringenin
0.55mg
Apigenin
5.39mg
Luteolin
0.04mg
Isorhamnetin
1.34mg
Kaempferol
0.27mg
Myricetin
0.48mg
Quercetin
5.83mg

Nutrients percent of daily need

Calories:183.5kcal
9.18%
Fat:5.45g
8.39%
Saturated Fat:0.9g
5.64%
Carbohydrates:11.51g
3.84%
Net Carbohydrates:9.92g
3.61%
Sugar:3.49g
3.87%
Cholesterol:32.39mg
10.8%
Sodium:440.48mg
19.15%
Alcohol:4.12g
100%
Alcohol %:2.02%
100%
Protein:14.9g
29.81%
Vitamin B12:13.88µg
231.33%
Manganese:4.14mg
206.98%
Selenium:52.28µg
74.68%
Vitamin K:53.89µg
51.33%
Vitamin C:24.28mg
29.43%
Iron:5.17mg
28.71%
Phosphorus:265.7mg
26.57%
Potassium:638.68mg
18.25%
Vitamin A:902.44IU
18.05%
Folate:69.39µg
17.35%
Vitamin B2:0.27mg
16.16%
Vitamin B1:0.23mg
15.16%
Zinc:2.11mg
14.06%
Magnesium:55.91mg
13.98%
Vitamin B3:2.38mg
11.91%
Vitamin E:1.42mg
9.48%
Vitamin B6:0.18mg
9.14%
Copper:0.17mg
8.57%
Vitamin B5:0.72mg
7.24%
Fiber:1.6g
6.39%
Calcium:57.08mg
5.71%
Source:My Recipes