Mussels with Avocado and Tomato
Healthy, because
Even smarter
Nutritional values
Mussels not only shine with their authentic taste of sea - they also have health benefits to offer! their delicious meat has hardly any fat and calories, but is bursting with protein and provides a thick portion of iodine. This trace element is in short supply in this country and is essential for a well-functioning thyroid gland.
Mussels are traditionally offered in the cooler months, from September to February.
(Percentage of daily recommendation)
| Calorie | 214 cal. | (10 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 13.3 μg | (67 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 8.3 μg | (14 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 13.3 μg | (443 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 726 mg | (18 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 252 μg | (126 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 191 mg | |||
| Cholesterol | 210 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 1 kilogram mussels
- 1 onion
- 2 garlic cloves
- 3 Tbsps olive oil
- 1 Tomato
- 1 Avocado
- 5 Tbsps lemon juice
- salt
- peppers
Preparation steps
Peel the onion and garlic, chop finely and saute with 2 tablespoons of olive oil in a large saucepan.
Clean mussels, open and add to onions with 250 ml (approximately 1 cup) of water. Cook for 10 minutes covered. Peel tomatoes, cut in half, remove seeds and finely dice. Halve avocado, remove stone, and mix 1/2 of avocado with 2 tablespoons of lemon juice. Mix with remaining olive oil, onions and garlic. Chop remaining avocado finely and sprinkle with lemon juice. Remove mussels from pot, throwing away any closed mussels, and remove mussel meat from the shells. Mix meat with with tomatoes and avocado cubes and season with salt and pepper. Top with avocado sauce and serve.
