Mussels in a tomato, chilli and lemon broth

/ Rachel Eagleton, clinical nutritionist/

Mussels are such a quick, healthy and easy dinner and they’re cheap too! Also children love them because they are fun! When my kids were little they loved chasing each other round with the shells like little creatures. Now we like them because I can feed everyone quickly and cheaply! As we head into winter and want to improve our immunity, mussels are a great food to include in your weekly meal rotation. They are high in zinc, iron and other minerals, vitamins A and B12. A fantastic source of protein, low in fat but a good source of omega-3 essential fatty acids. Now that prepared mussels are readily available in the supermarket it is always worth picking up a couple of packets for quick easy dinner.

musselstomato

We like them either as a simple moules marinierès or in winter in a tomato, chilli and lemon broth.

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves: 4

INGREDIENTS

  • ½– fresh red chilli, deseeded and finely chopped

  • 2 cloves of garlic, crushed with the edge of your knife

  • extra virgin olive oil

  • 60 ml white wine

  • 1 tin of crushed tomatoes

  • two large strips of lemon zest (with a veggie peeler)

  • 1/2 tsp sugar

  • 1 small bunch of fresh basil or parsley, chopped

  • 1kg mussels scrubbed, clean and debearded, (I use the live, pot ready one you can buy pre-packed (not the pre-cooked ones))

METHOD

  1. In a large, deep frypan (with lid) heat a splash of olive oil over a medium high heat. Add the chilli and garlic and saute for 2 minutes. Add the tins of crushed tomatoes, lemon zest, wine and sugar. Saute for 5 to 10 minutes until the sauce has reduced slightly

  2. Open the packet of mussels and pour into a colander, give them a light rinse.

  3. Pour the mussels into the boiling tomato mixture, give them a stir and then quickly put on the lid. Cook for 3 minutes or until the mussels open. Sprinkle over the basil or parsley and serve with the cooking liquid.

  4. Serve with crusty bread and a big green salad. Or you could serve over pasta.

Note: The mussels will open as they cook, if there are any unopened mussels, remove the open mussels from the pot with a slotted spoon and place in a serving bowl. Replace the lid and cook the rest for 1 minute longer. Unopened mussels can be prised opened with a paring knife and eaten - there is no truth that they are “bad”

Need more quick, easy, healthy meal ideas? Go here.

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Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks.