Nothing better than shopping and cooking with my family. After finding fresh ingredients on a Saturday market together with my daughter I have been cooking for our family.
Mussels are not only very tasty but they also provide a good portion of healthy nutrients like vitamin B-12, iron, and omega-3 fatty acids, that are hard to gather when you do not eat meat.
Carbs should be provided by bread crumbs, pasta or french fries so do not expect to eat a lot of fibers unless you opt for whole grain pasta. See below 😇
In all recipes we tested 250g per person to be able to compare. We felt especially heavy when eating the variations with butter like the two French versions below. Also with the whole grain pasta we were more quickly full but it leaves you with a longer feeling of not being hungry and you feel less heavy afterwards.
The Thai version was fully packed with nutrients resulting in a very satisfied feeling.
Apulia gratinated mussels with herbs
Our appetizer when we cook mussels at home
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Servings: 4
Calories: 276kcal
Ingredients
- 1 kg mussels fresh and locally sourced
- 40 g panko or breadcrumbs
- 3 clove garlic pressed or finely chopped
- 4 tbsp parsley fresh and finely chopped
- 4 tbsp basil fresh and finely chopped
- 2 tbsp oregano fresh and finely chopped
- 1 tsp black pepper freshly ground
- 1 tsp sea salt
- 3 tbsp olive oil extra virgin
- 1 dl dry white wine
Instructions
- Wash the mussels thoroughly, discarding any that aren’t tightly closed.
- Preheat the oven at 180 degrees Celsius (356 degrees Fahrenheit).
- Prepare a bowl for the herbs. Pick and finely chop the parsley leaves. Pick and finely chop the basil leaves.Pick the oregano leaves. Finely chop or press the garlic. Add these ingredients to a bowl. Add these herbs to the bowl and season with the pepper and seasalt. Add half of the olive oil to the bowl. Mix the tastes well and put aside in the fridge.
- Add the mussels with the white wine to a wide saucepan. Steam the mussels for 10 minutes, or until they've all opened and are cooked. Discard any unopened mussels.
- Remove the upper shell of the mussles and arrange the mussels on the oven dish.
- Take the Herbs from the fridge and add to the mussels. Add the panko or breadcrumbs. Add the second half of the olive oil.
- Now bake the mussels for 6 minutes in the oven.
- Bon appetit!
Nutrition
Calories: 276kcal | Carbohydrates: 16g | Protein: 17g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 36mg | Sodium: 1024mg | Potassium: 521mg | Fiber: 2g | Sugar: 1g | Vitamin A: 692IU | Vitamin B1: 0.3mg | Vitamin B2: 0.3mg | Vitamin B3: 3mg | Vitamin B5: 1mg | Vitamin B6: 0.1mg | Vitamin B12: 15µg | Vitamin C: 17mg | Vitamin E: 3mg | Vitamin K: 98µg | Calcium: 109mg | Iron: 7mg
Ingredients
- 1 kg mussels fresh and locally sourced
- 5 pieces tomato
- 1 piece lime
- 4 pieces spring onions sliced
- 2 cloves garlic fresh and finely chopped
- 1 piece red chilli fresh
- 6 tbsp coriander fresh and finely chopped
- 4 pieces lemongrass
- 2 tbsp peanut oil
- 400 ml coconut milk
- 0,5 tbsp fish sauce
- 2 cm ginger
Instructions
- Wash the mussels, discarding any mussels that aren’t tightly closed.
- Prepare the vegetables and herbs. Finely slice the spring onions, the garlic, ginger, coriander / cilandro stalks and red chilli. Keep the coriander / cilandro leaves seperate for the final step. Cut the tomato in quarter parts. Crack the lemongrass.
- Start heating the pinda oil in a big sauce pan.
- Add the spring onions, the garlic, ginger, coriander / cilandro stalks, red chilli, lemon grass to the sauce pan. Heat during 5 minutes.
- Add the coconut milk, fish sauce and tomatoes and cook for 1 more minute.
- Now add the mussels and steam the mussels during 5 more minutes.
- Add in the last step the coriander / cilandro leaves and the lime juice to keep the maximum of vitamins and minerals in the recipe.
Notes
If you like spicy food, you could add more red chillis to this recipe.
500g mussels is the proposed portion for an adult.
Nutrition
Calories: 749kcal | Carbohydrates: 22g | Protein: 35g | Fat: 61g | Saturated Fat: 40g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 10g | Cholesterol: 71mg | Sodium: 1112mg | Potassium: 1404mg | Fiber: 1g | Sugar: 2g | Vitamin A: 762IU | Vitamin B1: 0.5mg | Vitamin B2: 1mg | Vitamin B3: 6mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31µg | Vitamin C: 67mg | Vitamin E: 4mg | Vitamin K: 12µg | Calcium: 126mg | Iron: 17mg
Ingredients
- 1 kg mussels fresh and locally sourced
- 250 g cherry tomatoes
- 200 g whole grain spaghetti
- 2 cloves garlic fresh
- 50 ml dry white wine
- 2 tbsp parsley fresh and finely chopped
- 2 tbsp olive oil
- 1 tsp sea salt
- 1 tsp black pepper ideally freshly ground
Instructions
- Wash the mussels and remove all mussels that are damaged.
- Heat water for the spaghetti. Add salt. Add the whole grain spaghetti when the water is boiling. Now we cook the pasta until it is 'al dente'. The packaging of the spaghetti will give an indication for how long you have to cook. Al dente pasta has a better crispy taste, keeps the healthy fibers alive, while overcooked pasta would contain unhealthy sugar.
- Heat olive oil into a large sauce pan during 1 minute. Add the garlic and start steaming the mussels during 5 minutes. Deglace with the dry white wine.
- Add the tomatoes, salt and pepper. Continue to steam the mussels until these all open.
- Add the spaghetti to the sauce pan and let the tastes mix.
- Serve the spaghetti with the freshly chopped parsley.
Nutrition
Calories: 519kcal | Carbohydrates: 44g | Protein: 37g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Cholesterol: 71mg | Sodium: 1913mg | Potassium: 1198mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1365IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 6mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31µg | Vitamin C: 55mg | Vitamin E: 4mg | Vitamin K: 80µg | Calcium: 114mg | Iron: 13mg
Ingredients
- 1 kg mussels fresh and locally sourced
- 20 cl dry white wine
- 2 tsp mustard Dijon
- 1 clove garlic fresh and finely chopped
- 4 tbsp butter salted
- 1 tsp salt
- 1 tsp pepper
- 0,01 tsp saffron
- 4 tbsp parsley fresh and finely chopped
- 250 g french fries
Instructions
- Wash the mussels and discard all broken mussels.
- Heat the oil in the fryer for the French fries.
- Heat butter into a large sauce pan.
- Add the mustard, garlic, saffron, salt and pepper to the sauce pan when the butter has melted.
- Add after 3 minutes the dry white wine.
- Add the French fries to the fryer.
- Add after 3 more minutes the mussels and start steaming the mussels.
- Let the mussels steam during 5 minutes until they are all open. Discard all mussels that have not opened before serving.
- Add the freshly chopped parsley when serving to keep the minerals and vitamines.
- Serve the moules (mussels) together with the frites (French fries). Bon appetit!
Nutrition
Calories: 764kcal | Carbohydrates: 49g | Protein: 35g | Fat: 47g | Saturated Fat: 21g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 18g | Trans Fat: 1g | Cholesterol: 132mg | Sodium: 2745mg | Potassium: 1439mg | Fiber: 6g | Sugar: 0.3g | Vitamin A: 1791IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 7mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31µg | Vitamin C: 39mg | Vitamin E: 2mg | Vitamin K: 135µg | Calcium: 107mg | Iron: 12mg
Ingredients
- 1 kg mussels fresh and locally sourced
- 2 pieces shallot
- 50 g butter salted
- 1 dl dry white wine
- 1 tsp pepper
- 1 tsp sea salt
- 2 tsp thyme
- 4 tbsp parsley
Instructions
- Wash the mussels and discard of all broken mussles.
- Chop the challots and parsely finely. Also seperate the thyme leaves.
- Let 25g butter melt into a large sauce pan.
- Add the challots to the sauce pan.
- Deglace the challots with white wine. And add the thyme and pepper.
- Let the challots simmer during 5 minutes.
- Heat up the sauce pan and add the mussels. Close the pan with the lid. And shake the pan to accelerate the steaming and opening of the mussels.
- When all mussels are open, add them to large serving plate.
- Pour the remaining mussels juice through a nettle cloth into a pan to start preparing the sauce.
- Heat up the pan with the remaining butter, pepper and salt.
- Serve the mussels with the freshly chopped parsey to keep the vitamines and minerals alive. Dip the mussels into the butter sauce.
- Bon appetit!
Nutrition
Calories: 448kcal | Carbohydrates: 13g | Protein: 31g | Fat: 26g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 125mg | Sodium: 2060mg | Potassium: 931mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1807IU | Vitamin B1: 0.4mg | Vitamin B2: 1mg | Vitamin B3: 4mg | Vitamin B5: 1mg | Vitamin B6: 0.2mg | Vitamin B12: 31µg | Vitamin C: 34mg | Vitamin E: 2mg | Vitamin K: 135µg | Calcium: 101mg | Iron: 11mg
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