Seafood Pasta Bowl
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
521
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 29.7 μg | (149 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 22.1 μg | (37 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 190 μg | (63 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 29.7 μg | (990 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,570 mg | (39 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 16.8 mg | (112 %) | ||
| Iodine | 562 μg | (281 %) | ||
| Zinc | 7.5 mg | (94 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 457 mg | |||
| Cholesterol | 468 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 11 ozs Spaghetti
- 4 Tbsps olive oil
- 1 onion (chopped)
- 2 cloves garlic cloves (finely chopped)
- 8 Tomatoes (deseeded and roughly chopped)
- 53 ozs mussels (cleaned and de-bearded)
- ½ cup white wine
- chopped parsley (to garnish)
Preparation
Kitchen utensils
1 Baking sheet, 2 Bowls, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mandoline, 1 Large knife, 1 Citrus juicer
Preparation steps
1.
Bring a large pan of salted water to the boil and cook the spaghetti for 11-13 minutes or until just tender.
2.
Meanwhile, heat the oil in a large pan and gently cook the onion and garlic until soft but not brown. Add the tomatoes, cook for another 2 minutes then add the mussels and the white wine, cover with a lid and cook for 3-4 minutes, or until the mussels have opened.
3.
Remove most of the mussels from the shells, discarding the shells and any mussels that have remained closed, and return them to the pan.
4.
When the spaghetti is cooked, drain well and add it to the pan with the mussels. Season with salt and pepper, stir gently and divide between 4 serving bowls. Garnish with chopped parsley and serve immediately.
