Health Care

Recipe: Mediterranean Steamed Mussels

Mussels are one of the tastiest delicacies from the sea, and this salty, spicy blend of flavors only emphasizes how sweet and satisfying they are. A great source of protein, these are absolutely perfect as an appetizer or as a larger meal-size serving.

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Ingredients

4 large garlic cloves
2 tablespoons capers
4 anchovies
1 small dried red chile
1/2 teaspoon sea salt
1 tablespoon extra virgin olive oil
2 cups low-sodium chicken stock
3 pounds mussels, rinsed well, beards removed
1⁄4 cup parsley leaves, roughly chopped
Zest of 1 lemon

Directions

  1. Combine the garlic, capers, anchovies, red chile and sea salt on a cutting board and chop until they become a paste. You can also use a mortar and pestle.
  2. In a 5- or 6-quart Dutch oven, warm the olive oil over medium-high heat. Add the prepared garlic paste and cook for about two minutes, stirring often. Pour in the chicken stock and bring to a boil. Carefully add the mussels.
  3. Place the lid on the pot and steam the mussels until all have opened up, 4 to 5 minutes. Divide the mussels between two bowls, then pour 3/4 – 1 cup of broth over them and serve. Add the parsley and lemon zest and toss.

Nutritional information (per serving)

Makes 2 servings

Calories: 370
Total fat: 13 g
Saturated fat: 2 g
Cholesterol: 112 mg
Fiber: 0.2 g
Protein: 47 g
Carbohydrate: 14 g
Sodium: 1,298 mg

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