Spicy Shellfish Bowl
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
367
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 19.6 μg | (98 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 9.6 μg | (16 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 19.6 μg | (653 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 974 mg | (24 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 12.9 mg | (86 %) | ||
| Iodine | 370 μg | (185 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 14.2 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 309 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 2 shallots (finely chopped)
- 1 clove garlic cloves (finely chopped)
- 2 Tbsps Curry paste (or powder)
- 1 ⅔ cups Coconut milk
- 1.333 cups vegetable stock
- 3 Tbsps lemon juice
- 2 bay leaves
- 35 ozs mussels (scrubbed, beards removed)
- To garnish
- chopped parsley
Preparation steps
1.
Heat the oil in a large heavy-based pan. Add the shallots, garlic and curry paste or powder and cook, stirring for about 1 minutes until fragrant.
2.
Add the coconut milk, stock, lemon juice and bay leaves and bring to a simmer. Simmer for 10 minutes.
3.
Add the mussels. Increase the heat, cover the pan, bring to a boil and cook for 4-8 minutes until all the mussels are open. Discard any mussels that don't open.
4.
Place the mussels in a serving bowl. Boil the sauce until slightly thickened, stirring occasionally. Season with salt and pepper and discard the bay leaves.
5.
Spoon the sauce over the mussels and sprinkle with parsley.
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