Cozze alla Marinara

Cozze alla Marinara is a delightful Italian dish that features mussels simmered in a rich and aromatic tomato and herb sauce. This vegetarian adaptation captures the essence of the sea with its vibrant flavors while remaining meat-free.

Ingredients

• Fresh mussels - 500 grams
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Cherry tomatoes - 300 grams, halved
• White wine - 100 ml
• Fresh parsley - 2 tablespoons, chopped
• Red chili flakes - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the mussels under cold water, scrubbing the shells to remove any dirt or barnacles, then set aside.
2. In a large pot, heat the olive oil over medium heat and sauté the minced garlic until fragrant, about 1 minute.
3. Add the halved cherry tomatoes and cook until they start to soften, about 4-5 minutes.
4. Pour in the white wine, and bring the mixture to a simmer.
5. Add the cleaned mussels to the pot, cover, and cook for about 5-7 minutes or until the mussels have opened.
6. Stir in the chopped parsley, red chili flakes, salt, and black pepper to taste.
7. Serve the mussels immediately in bowls, garnished with additional parsley if desired.

Nutrition

• Calories: 280
• Protein: 25 g
• Carbs: 20 g
• Fiber: 2 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 50 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein and low in calories, making it a great option for weight management.

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