Herby Seafood Bites

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Herby Seafood Bites
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
483
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie483 cal.(23 %)
Protein43 g(44 %)
Fat29 g(25 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.3 mg(38 %)
Vitamin D28.9 μg(145 %)
Vitamin E5.6 mg(47 %)
Vitamin K8.3 μg(14 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.9 mg(82 %)
Niacin14.5 mg(121 %)
Vitamin B₆0.3 mg(21 %)
Folate130 μg(43 %)
Pantothenic acid1.2 mg(20 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂29 μg(967 %)
Vitamin C15 mg(16 %)
Potassium1,152 mg(29 %)
Calcium225 mg(23 %)
Magnesium133 mg(44 %)
Iron16.7 mg(111 %)
Iodine551 μg(276 %)
Zinc7.6 mg(95 %)
Saturated fatty acids6.7 g
Uric acid406 mg
Cholesterol461 mg
Complete sugar1 g

Ingredients

for
4
Ingredients
6 cups mussels (scraped clean and beards removed)
½ cup white wine
¼ cup Parmesan (grated)
For the pesto
1 cup Basil
2 Tbsps Pine nuts
1 clove garlic cloves (crushed)
2 Tbsps Parmesan (grated)
½ cup olive oil
How healthy are the main ingredients?
olive oilBasilPine nutsParmesanParmesangarlic clove
Preparation

Kitchen utensils

1 Skillet, 1 Casserole dish, 1 Bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Slotted spatula, 1 Plastic wrap

Preparation steps

1.
First make the pesto: pulse the basil, pine nuts and garlic in a food processor, or pound in a pestle and mortar, until coarsely chopped. Stir in the parmesan and olive oil and season with salt and pepper.
2.
Tap each mussel against the side of the sink as you wash them and discard any that remain open.
3.
Place the mussels in a large pan with the white wine and half a cup of water. Cover with a lid and cook over a medium flame for about 7 minutes, shaking the pan from time to time, until all the mussels are open.
4.
Preheat the oven to 220°C (200° fan) 425F, gas 7.
5.
Break off the top shell of each mussel and discard. Place the mussels on an ovenproof serving dish and spoon a little pesto onto each one. Scatter with the grated parmesan and heat in the oven for 3 minutes.