EatSmarter exclusive recipe

Mussels in Parchment

with Coconut, Ginger and Lemongrass
5
Average: 5 (1 vote)
(1 vote)
Mussels in Parchment

Mussels in Parchment - These small delicacies are Asian-inspired art

share Share
print
bookmark_border Copy URL
Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
176
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie176 kcal(8 %)
Protein9 g(9 %)
Fat6 g(5 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.6 mg(75 %)
Vitamin D6 μg(30 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.1 mg(7 %)
Folate30 μg(10 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.4 μg(8 %)
Vitamin B₁₂5.2 μg(173 %)
Vitamin C8 mg(8 %)
Potassium350 mg(9 %)
Calcium68 mg(7 %)
Magnesium40 mg(13 %)
Iron5 mg(33 %)
Iodine74 μg(37 %)
Zinc2.4 mg(30 %)
Saturated fatty acids4.8 g
Uric acid109 mg
Cholesterol99 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 ounces Glass noodles
2 ¾ pounds mussels
1 piece fresh ginger
4 Lime leaves
2 small carrots
1 stalk Leeks
2 stalks Lemongrass
½ bunch Lemon balm
salt
peppers
1 egg
1 cup Coconut milk (9% fat)
How healthy are the main ingredients?
gingercarrotLeeksaltegg
Preparation

Kitchen utensils

1 Small pot, 1 Baking sheet, 2 Bowls, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Fine-mesh sieve, 1 Brush, 1 Kitchen shears, 1 Parchment paper, 1 Large knife, 1 Wooden spoon

Preparation steps

1.
Mussels in Parchment preparation step 1

Place glass noodles in a bowl and cover with hot water. Let stand for 15 minutes.

2.
Mussels in Parchment preparation step 2

Rinse mussels thoroughly and remove beards. Discard any mussels that do not close when tapped lightly.

3.
Mussels in Parchment preparation step 3

Drain the glass noodles in a sieve. Cut noodles into small pieces with kitchen shears.

4.
Mussels in Parchment preparation step 4

Peel ginger root and cut into very thin strips. Rinse lime leaves and cut into very thin strips.

5.
Mussels in Parchment preparation step 5

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.

6.
Mussels in Parchment preparation step 6

Combine mussels, ginger, lime leaves and vegetables. Season with salt and pepper. Rinse lemon balm, shake dry and pluck the leaves.

7.
Mussels in Parchment preparation step 7

Stack 8 large sheets of parchment paper on top of each other and cut the stack into approximately 16-inch diameter circles.

8.
Mussels in Parchment preparation step 8

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.

9.
Mussels in Parchment preparation step 9

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.

10.
Mussels in Parchment preparation step 10

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.