Mussels in Parchment
Mussels are a low-calorie treat. They provide plenty of vitamin D and B12, iron, and iodine. Vitamin D is indispensable for the bones and iodine for the thyroid gland, and Vitamin B12 and iron have important functions in blood formation. The cooking method, steaming in a paper packet, ensures that the vitamins are largely preserved.
Serve bread as a side dish to balance your carbohydrate account. If you wish, you can vary the vegetables. For example, fine strips of celeriac or turnips instead of carrots are suitable, as well as spring onion rings or slices of celery instead of leek.
(Percentage of daily recommendation)
|Calorie||176 kcal||(8 %)|
|Protein||9 g||(9 %)|
|Fat||6 g||(5 %)|
|Carbohydrates||19 g||(13 %)|
|Sugar added||0 g||(0 %)|
|Roughage||2.5 g||(8 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||6 μg||(30 %)|
|Vitamin E||0.9 mg||(8 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||2.9 mg||(24 %)|
|Vitamin B₆||0.1 mg||(7 %)|
|Folate||30 μg||(10 %)|
|Pantothenic acid||0.3 mg||(5 %)|
|Biotin||3.4 μg||(8 %)|
|Vitamin B₁₂||5.2 μg||(173 %)|
|Vitamin C||8 mg||(8 %)|
|Potassium||350 mg||(9 %)|
|Calcium||68 mg||(7 %)|
|Magnesium||40 mg||(13 %)|
|Iron||5 mg||(33 %)|
|Iodine||74 μg||(37 %)|
|Zinc||2.4 mg||(30 %)|
|Saturated fatty acids||4.8 g|
|Uric acid||109 mg|
Place glass noodles in a bowl and cover with hot water. Let stand for 15 minutes.
Rinse mussels thoroughly and remove beards. Discard any mussels that do not close when tapped lightly.
Drain the glass noodles in a sieve. Cut noodles into small pieces with kitchen shears.
Peel ginger root and cut into very thin strips. Rinse lime leaves and cut into very thin strips.
Rinse and peel carrots. Rinse leek. Cut carrots and the white part of the leek into thin strips (save green part of leek for another use). Cut lemongrass stalks in half lengthwise, trim both ends and peel outer layers.
Combine mussels, ginger, lime leaves and vegetables. Season with salt and pepper. Rinse lemon balm, shake dry and pluck the leaves.
Stack 8 large sheets of parchment paper on top of each other and cut the stack into approximately 16-inch diameter circles.
Place two circles of parchment on top of each other. Place a piece of lemon on the parchment. Portion 1/4 of the noodles and 1/4 of the mussel mixture on the parchment.
Separate egg (save yolk for another use). Pour 1/4 of the coconut milk and 1/4 of the lemon balm over the mussels. Brush the edge of the parchment with egg white and fold the paper over the mussels to seal the edge.
Place the parchment package on a baking sheet. Repeat with remaining mussels. Moisten the surface of the packets with a little water and then bake in a preheated oven at 425°F for 15-20 minutes. Carefully open packets to allow steam to escape. Discard any mussels that did not open. Serve immediately.