Mussels with Couscous
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
363
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 363 cal. | (17 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 10 μg | (50 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 19.4 μg | (32 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 11.3 μg | (377 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 734 mg | (18 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 222 μg | (111 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 174 mg | |||
| Cholesterol | 188 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams mussels
- 200 grams fish fillets (such as monkfish)
- 1 onion
- 2 garlic cloves
- 1 Pepperoncini
- 4 Tbsps olive oil
- 1 tsp Turmeric
- 2 Tbsps chopped cilantro
- 50 milliliters Vegetable broth
- 150 grams instant Couscous
- salt (to taste)
- freshly ground peppers (to taste)
Preparation steps
1.
Rinse mussels, scrubbing shells, and simmer in boiling water for about 5 minutes. Drain, pick mussel meat from the shells and chop finely. Reserve the mussels shells for serving.
2.
Cut fish fillet into small cubes. Peel onion and garlic and finely chop. Rinse pepperoncini, halve, remove seeds and finely chop. Sauté onion, garlic and pepperoncini in 2 tablespoons hot oil in a pan. Sprinkle fish with turmeric and add to the pan. Stir to combine and sauté on medium heat for 3 to 4 minutes. Add cilantro and broth stir, simmer for about 5 minutes.
3.
Cook couscous according to package directions. Stir in 2 tablespoons oil. Add couscous to the fish pan. Season with salt and pepper.
4.
To serve, spoon the couscous mixture into the reserved mussel shells.
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