Mussels with Tomatoes & White Wine
You’ll feel like you’re dining in a French bistro when you sit down to a bowl of these mussels, flavored with fennel, garlic, tomatoes and white wine. Save some of the fennel fronds to sprinkle on top to intensify the fennel flavor or add a touch of fresh basil if you prefer. Serve with whole-grain baguette to soak up the sauce.
From EatingWell: The Simple Art of EatingWell
Yield: 4 servings
Active Time: 45 minutes
Total Time: 45 minutes
- 1 tablespoon extra-virgin olive oil
- 1 fennel bulb, chopped
- 1 medium onion, finely diced
- 4 garlic cloves, minced
- 2 cups chopped plum tomatoes
- 1 cup dry white wine
- 1 cup fish or seafood stock, bottled clam juice (see Tips) or reduced-sodium chicken broth
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 4 pounds mussels, cleaned (see Tips)
- 2 tablespoons chopped fennel fronds or chopped fresh basil for garnish
- Heat oil in a Dutch oven over medium heat. Add fennel, onion and garlic and cook, stirring often, until the vegetables are just starting to brown, 30 seconds to 4 minutes.
- Add tomatoes, wine, stock (or clam juice or broth), salt and pepper; bring to a boil over high heat. Stir in mussels. Cover and cook just until the mussels have opened, 4 to 6 minutes. Remove from the heat (discard any unopened mussels). Stir in fennel fronds (or basil), if using. Serve with the sauce from the pan.
Tips & Notes
- Tips: Bottled clam juice can be very high in sodium. We like Bar Harbor brand, which has 120 mg sodium per 2-ounce serving. Look for it in the canned-fish section or the seafood department of your supermarket.
- When shopping for mussels, look for ones that are closed—or those open only a fraction of an inch. When you get them home, store them in a large bowl with a few damp paper towels on top for up to 1 day. To clean them, discard mussels with broken shells or whose shell remains open after you tap it. Hold mussels under running water and use a stiff brush to remove any barnacles; pull off any black fibrous “beards”. (Some mussels may not have a beard.) Mussels should be “debearded” no more than 30 minutes before cooking.
Nutrition Per Serving: 258 calories; 7 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 20 g carbohydrates; 19 g protein; 4 g fiber; 509 mg sodium; 815 mg potassium.
Nutrition Bonus: Vitamin C (52% daily value), Iron (29% dv), Potassium (23% dv), Folate (22% dv), Vitamin A (18% dv), Magnesium (15% dv)
1 Carbohydrate Serving
Exchanges: 2 vegetable, 2 lean meat, 1 fat