Baked Mussels

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Baked Mussels
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Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
262
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie262 cal.(12 %)
Protein18 g(18 %)
Fat14 g(12 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage1.1 g(4 %)
Vitamin A0.2 mg(25 %)
Vitamin D10.1 μg(51 %)
Vitamin E2.4 mg(20 %)
Vitamin K7.3 μg(12 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin6 mg(50 %)
Vitamin B₆0.2 mg(14 %)
Folate62 μg(21 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.9 μg(13 %)
Vitamin B₁₂10.3 μg(343 %)
Vitamin C15 mg(16 %)
Potassium566 mg(14 %)
Calcium191 mg(19 %)
Magnesium55 mg(18 %)
Iron5.8 mg(39 %)
Iodine203 μg(102 %)
Zinc3.2 mg(40 %)
Saturated fatty acids4.5 g
Uric acid152 mg
Cholesterol168 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
500 grams large mussels
3 Tbsps olive oil
150 milliliters dry white wine
1 onion
1 garlic clove
200 grams canned Tomatoes
2 Tbsps breadcrumbs
50 grams grated Parmesan
How healthy are the main ingredients?
TomatoParmesanolive oiloniongarlic clove

Preparation steps

1.

Rinse mussels thoroughly, brush clean and remove the beards. Heat 2 tablespoons olive oil in a large pot. Add the mussels and white wine and bring the wine to a boil. Cover and cook for 3 minutes until the shells have opened. Lift out the mussels and remove the top shell halves. Place the lower shell halves with the mussel meat in a baking dish.

Peel the onion and garlic, chop finely and saute until transparent in remaining olive oil. Add the tomato and simmer over low heat to a thick tomato sauce.

2.

Mix breadcrumbs into the sauce. Season with salt and pepper. Spoon the tomato sauce over the mussels. Sprinkle with Parmesan. Broil for 5 minutes, watching carefully. Serve with ciabatta if desired.

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