Warm Mussel and Marinated Vegetable Salad

Gluten Free
Dairy Free
Very Healthy
Health score
80%
Warm Mussel and Marinated Vegetable Salad
45 min.
4
290kcal

Suggestions


Indulge in the delightful flavors of the sea with our Warm Mussel and Marinated Vegetable Salad, a dish that perfectly balances health and taste. This vibrant salad is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 80, making it an excellent choice for those seeking nutritious meal options. With just 290 calories per serving, you can enjoy a satisfying dish that fits seamlessly into your healthy lifestyle.

The star of this recipe is the succulent mussels, steamed to perfection and combined with a medley of fresh, marinated vegetables. The crisp zucchini, aromatic fennel, and juicy ripe tomatoes create a refreshing base, while the addition of capers, olives, and fragrant herbs like basil and parsley elevate the dish to new heights. A hint of cayenne adds a subtle kick, making each bite a delightful experience.

Perfect for a light lunch, a side dish, or even a main course, this salad is versatile enough to impress at any gathering. The preparation is simple, allowing you to focus on the joy of cooking and sharing a delicious meal with friends and family. Serve it warm, drizzled with a touch of olive oil, and watch as it becomes the highlight of your dining table. Dive into this culinary adventure and savor the taste of the ocean with every forkful!

Ingredients

  • teaspoon capers drained
  • pinch ground pepper 
  • 0.3 cup fennel bulb 
  • tablespoons basil fresh chopped
  • 0.5 clove garlic split peeled
  • pounds mussels steamed
  • 0.3 cup olive oil 
  •  olives diced black pitted
  • teaspoon parsley fresh italian chopped
  • servings sea salt to taste fine
  • teaspoon shallots chopped
  • 0.5 cup tomatoes ripe seeded
  • servings pepper white freshly ground to taste
  • 0.5 cup zucchini 

Equipment

  • bowl
  • oven
  • pot
  • slotted spoon

Directions

  1. Bring a pot of water to a boil and blanch the zucchini for 1 minute.
  2. Drain and refresh under cold running water.
  3. Drain again and place in a bowl with the fennel, tomato, and shallot. Season with cayenne, salt, and pepper.
  4. Add the parsley, basil, garlic, capers, olives, and olive oils.
  5. Mix well. Cover and refrigerate for at least 2 hours or up to 6 hours.
  6. Arrange the mussels in a radial pattern in 4 shallow, oven proof bowls. (The mussels maybe arranged and refrigerated several hours before serving.)
  7. To serve, preheat the oven to 400 degrees.
  8. Place the mussels in the oven just to warm them through, about 2 minutes. Using a slotted spoon, top the mussels with the vegetable mixture.
  9. Drizzle about 1 tablespoon of the oil from the mixture over each bowl.
  10. Serve immediately.
  11. Le Bernardin Cookbook

Nutrition Facts

Calories290kcal
Protein29.66%
Fat56.58%
Carbs13.76%

Properties

Glycemic Index
85.5
Glycemic Load
3.64
Inflammation Score
-7
Nutrition Score
27.292608758678%

Flavonoids

Eriodictyol
0.08mg
Naringenin
0.13mg
Apigenin
0.07mg
Luteolin
0.04mg
Kaempferol
0.67mg
Myricetin
0.03mg
Quercetin
1.1mg

Nutrients percent of daily need

Calories:289.86kcal
14.49%
Fat:18.16g
27.94%
Saturated Fat:2.72g
17.01%
Carbohydrates:9.94g
3.31%
Net Carbohydrates:8.62g
3.13%
Sugar:1.23g
1.37%
Cholesterol:48.58mg
16.19%
Sodium:772.74mg
33.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.42g
42.84%
Vitamin B12:20.82µg
347%
Manganese:6.07mg
303.41%
Selenium:77.98µg
111.4%
Iron:7.45mg
41.4%
Phosphorus:361.03mg
36.1%
Vitamin C:20.91mg
25.34%
Vitamin B2:0.39mg
22.93%
Vitamin E:3.23mg
21.55%
Folate:82.7µg
20.68%
Vitamin B1:0.3mg
19.67%
Potassium:680.09mg
19.43%
Zinc:2.91mg
19.42%
Vitamin K:19.76µg
18.82%
Magnesium:68.36mg
17.09%
Vitamin B3:3.04mg
15.18%
Vitamin A:555.18IU
11.1%
Copper:0.22mg
10.88%
Vitamin B5:0.94mg
9.39%
Vitamin B6:0.14mg
7.11%
Calcium:63.54mg
6.35%
Fiber:1.32g
5.29%
Source:Epicurious