Steamed Mussels with Sofrito

Dairy Free
Very Healthy
Health score
100%
Steamed Mussels with Sofrito
45 min.
2
352kcal

Suggestions


Indulge in a delightful culinary experience with our Steamed Mussels with Sofrito, a dish that perfectly balances flavor and health. This recipe is not only dairy-free but also boasts a remarkable health score of 100, making it an excellent choice for those seeking a nutritious meal without compromising on taste. With just 352 calories per serving, you can enjoy a satisfying lunch or dinner that leaves you feeling light and energized.

The star of this dish, fresh mussels, are complemented by a vibrant sofrito made from aromatic ingredients like garlic, onion, and red bell peppers. The addition of fresh cilantro and a splash of dry white wine elevates the dish, infusing it with a rich, savory flavor that will tantalize your taste buds. Each bite is a celebration of the sea, enhanced by the zesty notes of orange juice and the warmth of cumin.

Ready in just 45 minutes, this recipe is perfect for a cozy dinner at home or an impressive meal for guests. Serve it alongside crusty bread to soak up the delicious sauce, and you have a dish that is not only visually stunning but also packed with nutrients. Dive into this culinary adventure and savor the exquisite flavors of Steamed Mussels with Sofrito!

Ingredients

  • 0.5 cup chicken broth 
  • 0.3 cup cilantro leaves fresh packed
  • servings top 
  • 0.5 teaspoon cumin seeds 
  • 0.5 cup wine dry white
  • large garlic clove 
  • 48  mussels (preferably cultivated)
  • tablespoon olive oil 
  • small onion 
  • tablespoons orange juice fresh to taste
  • teaspoon oregano dried crumbled
  •  bell pepper red

Equipment

  • bowl
  • blender

Directions

  1. Scrub mussels well and remove beards.
  2. Cut bell peppers into 1/2-inch pieces and transfer half to a blender, reserving remaining half in a bowl. Chop onion and garlic.
  3. Add onion, garlic, cilantro, oregano, and cumin to blender and puree until smooth.
  4. In a 4-quart kettle heat oil over moderate heat until hot but not smoking and cook puree, stirring, 2 minutes.
  5. Add mussels, reserved bell peppers, wine, and broth and simmer, covered, 4 to 8 minutes, checking mussels occasionally after 4 minutes and transferring them as they open to a bowl. (Discard any unopened mussels after 8 minutes.) Season sauce with orange juice and salt and pepper.
  6. Serve mussels with sauce and bread.

Nutrition Facts

Calories352kcal
Protein33.39%
Fat34.97%
Carbs31.64%

Properties

Glycemic Index
164.25
Glycemic Load
7.95
Inflammation Score
-10
Nutrition Score
40.316086976425%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.03mg
Hesperetin
2.27mg
Naringenin
0.59mg
Apigenin
0.01mg
Luteolin
0.74mg
Isorhamnetin
1.75mg
Kaempferol
0.27mg
Myricetin
0.12mg
Quercetin
8.61mg

Nutrients percent of daily need

Calories:352.26kcal
17.61%
Fat:12.15g
18.7%
Saturated Fat:1.93g
12.06%
Carbohydrates:24.75g
8.25%
Net Carbohydrates:20.94g
7.61%
Sugar:8.91g
9.9%
Cholesterol:56.01mg
18.67%
Sodium:796.59mg
34.63%
Alcohol:6.18g
100%
Alcohol %:1.56%
100%
Protein:26.12g
52.23%
Vitamin B12:23.51µg
391.88%
Manganese:7.12mg
355.86%
Vitamin C:181.55mg
220.06%
Selenium:89.57µg
127.96%
Vitamin A:4233.97IU
84.68%
Iron:9.47mg
52.63%
Phosphorus:458.1mg
45.81%
Folate:154.41µg
38.6%
Vitamin B2:0.59mg
34.8%
Vitamin B6:0.61mg
30.7%
Potassium:1073.31mg
30.67%
Vitamin B1:0.45mg
29.98%
Vitamin E:4.26mg
28.39%
Zinc:3.75mg
25.02%
Magnesium:99.69mg
24.92%
Vitamin B3:4.78mg
23.91%
Vitamin K:23.19µg
22.09%
Vitamin B5:1.52mg
15.24%
Fiber:3.81g
15.24%
Copper:0.27mg
13.56%
Calcium:110.33mg
11.03%
Source:Epicurious
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