MUSSELS PROVENCAL
MUSSELS PROVENCAL
This MUSSELS PROVENCAL recipe is delicate, fresh, light and filling. It looks fancy and tastes spectacular, like you've spent hours in the kitchen, but really it is very simple to make. In fact, it is one of the easiest dished to prepare!Mussels are very versatile. They can be grilled, steamed, or baked with sauces ranging from a simple lemon juice-garlic-olive oil drizzle to pesto sauce for an effortless but elegant and impressive presentation and unforgettable flavors.It is important to understand how to properly clean mussels in order to avoid becoming ill from eating them. If the shell is open before cooking and remains open after touching or gently tapping on it, discard the mussel. If the shell does not open when you cook the mussel, it indicates that the mussel was dead before you cooked it. When you put the live mussels in the bag, make sure to poke some holes in the bag to allow them to breathe. Refrigerate the mussels as soon as possible until ready to cook, and store them in an open bag or a large, uncovered bowl to allow them to breathe. They will die and open up if you close the bag, and you will have to discard them.The shell accounts for 20 to 50% of the weight of a bag of mussels, depending on the type of mussel, the season, and how the mussels were farmed.For a meal-sized portion, you'll need about half a pound of mussels with shells per person so if you're serving this as an appetizer, cut the recipe in half.Wild mussels can become clogged with sand and debris, whereas farm-raised mussels are relatively clean but still require a COLD water rinse.Place the mussels in a colander in the sink and cover with cold water. Remove any debris from the shell, such as sand, seaweed, or muddy spots. Remove the mussels' "beard" (clump of hair-like fibers that sprouts from the shell) with a knife or by gripping it and pulling toward the hinge of the mussel shell.Mussels have a high nutritional value. They are an excellent addition to a family meal rotation plan because they are high in zinc, folate and selenium, iodine and iron, omega-3 fatty acids, and protein.Your fork is waiting! Bon appetite!
Ingredients
- 2 lbs mussels
- 1 TBSP olive oil or ghee EVOO
- 1 cup white wine substitute with chicken stock if you don't want to use wine
- 1 onion peeled and chopped
- 4 ripe beefsteak tomatoes chopped
- 1/2 tsp lemon zest
- 1 TBSP lemon juice
- 4 cloves garlic grated
- 1/4 cup fresh basil chopped
- 2 TBSP fresh parsley chopped
- 1/3 cup parmesan cheese grated
- 1/2 tsp red pepper flakes
- salt to taste
- black pepper to taste
Instructions
- Put the mussels in a colander, place in the sink and run cold water over them. Remove any debris like mud, sand and seaweed that could be on the shell. Remove "beard of the mussel" (clumps of hair-like fibers that sprout from the shell) by either using a knife to scrape it or gripping and pulling it toward the hinge of the mussel shell.
- In a large pan, heat oil or butter, add chopped onions and red pepper flakes and cook until soft, about 3-5 minutes.
- Add white wine, season with salt and black pepper and simmer, reducing by 1/3rd, about 5 minutes.
- Add mussels, cover the pot with the lid and cook, stirring from time to time, until all the mussels open up, about 7-10 minutes.
- While the mussels are cooking, mix together chopped tomatoes, grated garlic, lemon zest and juice, chopped parsley and basil.
- When the mussels are done cooking, add tomatoes and herbs mixture to the pan and mix together. Cover with the lid and cook for 1-2 minutes. Turn off the heat. Taste the sauce and adjust the seasonings to taste. Sprinkle with parmesan cheese.
- Transfer to a serving bowl and serve immediately while hot.
Notes
Nutrition
Serving: 1servingCalories: 254kcalCarbohydrates: 22gProtein: 20gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 38mgSodium: 493mgPotassium: 1284mgFiber: 5gSugar: 10gVitamin A: 3405IUVitamin C: 64mgCalcium: 185mgIron: 6mg
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