Low Calorie Lunch

Mussel Soup

with Fennel, Tomatoes and Saffron
Average: 5 (1 vote)
(1 vote)
Mussel Soup

Mussel Soup - The San Francisco classic Cioppino mixed with a pinch of the Mediterranean

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1 hr 30 min.

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Nutritional values

With just one portion alone, you cover almost 150 percent of your daily iodine requirement. The vital trace element is usually much too scarce in our food. Your thyroid gland will therefore be pleased to receive a good supply of iodine for hormone production in order to keep your body's metabolism in balance.

Fresh mussels are only offered in the months with "r", as they may contain toxins from algae in the other months. Outside the season, use already cooked mussel meat from glass or freezer. This also applies if you want to save yourself the procedure of boiling and releasing.

1 serving contains
(Percentage of daily recommendation)
Calorie398 kcal(19 %)
Protein31 g(32 %)
Fat14 g(12 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage15 g(50 %)
Vitamin A2.3 mg(288 %)
Vitamin D15 μg(75 %)
Vitamin E16.8 mg(140 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.6 mg(43 %)
Folate210 μg(70 %)
Pantothenic acid1.8 mg(30 %)
Biotin17.6 μg(39 %)
Vitamin B₁₂15 μg(500 %)
Vitamin C133 mg(140 %)
Potassium1,910 mg(48 %)
Calcium444 mg(44 %)
Magnesium180 mg(60 %)
Iron16.9 mg(113 %)
Iodine288 μg(144 %)
Zinc6.7 mg(84 %)
Saturated fatty acids2.2 g
Uric acid390 mg
Cholesterol255 mg
Development of this recipe:


2 ⅕ pounds mussels
3 sprigs thyme
1 ½ cups white wine (or fish stock)
6 peppercorns
3 onions (approximately 175 grams)
2 garlic
5 tomatoes (400 grams)
4 stalks Celery (300 grams)
1 large Fennel bulb (approximately 350 grams)
2 tablespoons olive oil
2 tablespoons Anisette (or fennel tea)
1 ¾ cups fish stock
1 pinch Saffron (0.1 grams)
2 bay leaves
3 sprigs parsley
How healthy are the main ingredients?
olive oilthymeparsleyoniongarlictomato

Kitchen utensils

2 Pots, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Slotted spoon, 1 Lid, 1 Sieve

Preparation steps

Mussel Soup preparation step 1

Rinse mussels in cold water and clean carefully. Place mussels in a pan with thyme, 200 ml (approximately 7 ounces) of white wine and the peppercorns. Bring to a boil and cover.

Mussel Soup preparation step 2

Cook mussels until they open, about 7 minutes. Remove the mussels with a slotted spoon and set aside to cool.

Mussel Soup preparation step 3

Pour the broth through a sieve, reserving the liquid.

Mussel Soup preparation step 4

Peel the onions and garlic and chop finely.

Mussel Soup preparation step 5

Boil onions and garlic briefly in water, then rinse with cold water. Remove the skins. Remove the tomato stems. Core and dice the tomatoes.

Mussel Soup preparation step 6

Trim celery, remove the strings and chop.

Mussel Soup preparation step 7

Trim and finely chop the fennel.

Mussel Soup preparation step 8

Heat oil in a pot. Sauté onions and garlic until translucent.

Mussel Soup preparation step 9

Add celery and fennel cubes and sauté for another 5 minutes while stirring.

Mussel Soup preparation step 10

Deglaze with remaining white wine and anise-flavored liqueur. Add the mussel stock and some water, if needed, to adjust consistency. Add saffron to the soup.

Mussel Soup preparation step 11

Bring soup to a boil, add tomatoes and bay leaves and allow to cook for 15 minutes over medium heat. Rinse the parsley, shake dry, pluck off the leaves and chop.

Mussel Soup preparation step 12

Meanwhile, remove the mussels from the shells and chop coarsely. Add to the soup just before the end of cooking. Season with salt and pepper, add parsley and serve immediately.