Mussels in Tomato Broth

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Mussels in Tomato Broth
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
495
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie495 cal.(24 %)
Protein54 g(55 %)
Fat18 g(16 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage3.2 g(11 %)
Vitamin A1.2 mg(150 %)
Vitamin D40 μg(200 %)
Vitamin E5.6 mg(47 %)
Vitamin K30 μg(50 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂1.2 mg(109 %)
Niacin19.3 mg(161 %)
Vitamin B₆0.6 mg(43 %)
Folate207 μg(69 %)
Pantothenic acid1.9 mg(32 %)
Biotin16.2 μg(36 %)
Vitamin B₁₂40 μg(1,333 %)
Vitamin C40 mg(42 %)
Potassium1,916 mg(48 %)
Calcium171 mg(17 %)
Magnesium174 mg(58 %)
Iron22.1 mg(147 %)
Iodine760 μg(380 %)
Zinc9.6 mg(120 %)
Saturated fatty acids4.3 g
Uric acid582 mg
Cholesterol630 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
2 kilograms mussels
1 onion
2 garlic cloves
2 small scallions
2 small carrots
300 grams Tomatoes
½ bunch parsley
½ bunch Basil
1 tsp green, pickled peppercorns
3 Tbsps olive oil
200 milliliters white wine
freshly ground Black pepper
How healthy are the main ingredients?
Tomatoolive oilparsleyBasiloniongarlic clove

Preparation steps

1.

Scrub mussels thoroughly under running water. Remove mussel beards and discard all opened and damages shells. Peel onion and garlic and chop finely. Rinse scallions and cut into thin rings. Rinse carrots and cut into small cubes. Blanch tomatoes in hot water, rinse in cold water and peel. Halve and remove seeds, then cut into small cubes. Rinse herbs, shake dry and chop finely.

2.

Heat olive oil in a large saucepan. Add onion, garlic, shallots and carrots and saute briefly. Add tomatoes and wine and simmer, stirring, for about 3 minutes. Add mussels, herbs and peppercorns and simmer, covered, for about 10 minutes or until all mussels have opened. Season mussels with cracked pepper and serve (discard all unopened shells). 

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