Mussels Marinara

Mussels Marinara is a delightful seafood dish featuring tender mussels simmered in a rich tomato sauce infused with garlic, herbs, and a hint of spice. This high-protein meal is perfect for seafood lovers looking for a flavorful and satisfying dining experience.

Ingredients

• Fresh mussels - 500 grams
• Olive oil - 2 tablespoons
• Garlic - 4 cloves, minced
• Shallot - 1 small, finely chopped
• Canned crushed tomatoes - 400 grams
• Dried oregano - 1 teaspoon
• Red pepper flakes - 1/4 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped
• Lemon wedges - for serving

Steps

1. Clean the mussels under cold water, scrubbing the shells and removing any beards. Discard any mussels that are open and do not close when tapped.
2. In a large pot, heat the olive oil over medium heat. Add the minced garlic and chopped shallot, sautéing until fragrant and translucent, about 2-3 minutes.
3. Stir in the crushed tomatoes, oregano, red pepper flakes, salt, and black pepper. Bring the mixture to a simmer and let it cook for 5 minutes to meld the flavors.
4. Add the cleaned mussels to the pot, cover with a lid, and cook for 5-7 minutes, or until all the mussels have opened. Discard any mussels that remain closed.
5. Remove the pot from heat and stir in the chopped parsley.
6. Serve the mussels in bowls with plenty of the marinara sauce, garnished with additional parsley and lemon wedges on the side.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10.5 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, promoting heart health.

Tags