Clams are low in fat and contain selenium and zinc for a well-functioning immune system. In addition, a portion of clams provides half of the daily requirement of vitamin D, which is important for a healthy immune system, pushing the defense cells, which can then react more quickly to attackers.
Buy fresh clams shortly before preparation, as they do not stay fresh for long.
(Percentage of daily recommendation)
|Calorie||97 kcal||(5 %)|
|Protein||5 g||(5 %)|
|Fat||5 g||(4 %)|
|Carbohydrates||3 g||(2 %)|
|Sugar added||0 g||(0 %)|
|Roughage||0 g||(0 %)|
|Vitamin A||0 mg||(0 %)|
|Vitamin D||3 μg||(15 %)|
|Vitamin E||0.9 mg||(8 %)|
|Vitamin B₁||0 mg||(0 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||2 mg||(17 %)|
|Vitamin B₆||0 mg||(0 %)|
|Folate||13 μg||(4 %)|
|Pantothenic acid||0.2 mg||(3 %)|
|Biotin||0.7 μg||(2 %)|
|Vitamin B₁₂||1 μg||(33 %)|
|Vitamin C||4 mg||(4 %)|
|Potassium||196 mg||(5 %)|
|Calcium||41 mg||(4 %)|
|Magnesium||28 mg||(9 %)|
|Iron||4 mg||(27 %)|
|Iodine||62 μg||(31 %)|
|Zinc||1.1 mg||(14 %)|
|Saturated fatty acids||0.8 g|
|Uric acid||167 mg|
Scrub clams and let soak for 1 hour in cold water, chaning the water once. (If using frozen clams, let thaw first.)
Meanwhile, peel onion and garlic and finely chop both. Halve chile lengthwise, remove the seeds, rinse and pat dry. Cut chile into thin strips.
Rinse parsley, shake dry, pluck leaves and chop coarsely. Squeeze juice from lemon.
Drain clams in a sieve. Discard any that remain opened.
Heat oil in a large pot over medium heat. Cook onion and garlic until translucent, about 2 minutes. Add chile and sauté until softened, about 1 minute.
Add wine and bring to a boil.
Add clams, cover and cook over high heat until all the clams have opened, about 4 minutes, shaking pot a few times.
With a skimmer, transfer clams to a plate. Remove any clams that have not opened.
Add parsley to the cooking broth and season with salt, pepper and lemon juice.
Pour broth over the clams and serve hot or warm.