Like octopus, mussels are a terrific source of iron, providing more than the recommended daily intake of between 12 - 16mg a day. They are also an excellent source of zinc, a mineral that supports the immune system and protects against free radicals. Don't be fearful of cooking with them. They're extremely quick and easy to prepare and delicious served with an accompanying grainy sourdough bread and green salad.
In a large pan with a cover add the oil and sauté the garlic and chilli for 2 minutes. Add the tomatoes and fish stock and bring the liquid slowly to the boil. Add the mussels and parsley, cover and cook for approx 5 minutes until the mussels have opened. Season with black pepper and serve.
Note: Mussels should always be cooked on the day of purchase. Select tightly closed shells or, if slightly open, those that snap shut when tapped. Store them in a damp cloth in the fridge as plastic will suffocate the live mussel. Scrub the shells clean using a bristle brush or abrasive cloth. To remove the beard which hangs out of the shell use fine pointed pliers or fingers and pull it out in the direction of the hinged end of the shell.
Makes 4 servings
| Prep Time: | 20 mins |
| Cooking Time: | 20 mins |
| Ready in: | 40 mins |
Suitable for: |
|
| Dinner, Lunch | |
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| Nutritional Information - Per Serve | |
| Kj | 1986 kj |
| Calories | 475 kcal |
| Fat | 13.4 g |
| Saturated Fat | 3.2 g |
| Total Carbohydrate | 26.5 g |
| Total Protein | 59.2 g |
| Fibre | 3.3 g |
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