Herby Seafood Bites
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
483
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 28.9 μg | (145 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 8.3 μg | (14 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 14.5 mg | (121 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 29 μg | (967 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 1,152 mg | (29 %) | ||
| Calcium | 225 mg | (23 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 16.7 mg | (111 %) | ||
| Iodine | 551 μg | (276 %) | ||
| Zinc | 7.6 mg | (95 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 406 mg | |||
| Cholesterol | 461 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
