Spicy Shellfish Bowl

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Spicy Shellfish Bowl
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Health Score:
93 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
367
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie367 cal.(17 %)
Protein28 g(29 %)
Fat23 g(20 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage1.2 g(4 %)
Vitamin A0.2 mg(25 %)
Vitamin D19.6 μg(98 %)
Vitamin E3 mg(25 %)
Vitamin K9.6 μg(16 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.3 mg(21 %)
Folate97 μg(32 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂19.6 μg(653 %)
Vitamin C17 mg(18 %)
Potassium974 mg(24 %)
Calcium87 mg(9 %)
Magnesium110 mg(37 %)
Iron12.9 mg(86 %)
Iodine370 μg(185 %)
Zinc5 mg(63 %)
Saturated fatty acids14.2 g
Uric acid286 mg
Cholesterol309 mg
Complete sugar4 g

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
How healthy are the main ingredients?
Coconut milkolive oilgarlic cloveshallotparsley

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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