Spicy Mussels with Tomato and Basil
Bomi Chae
Mussels-low in fat, high in protein and rich in vitamin B12 and omega-3 fatty acids-are the unsung heroes of quick (and cheap) eats in the seafood world. They pop open within minutes and pair well with all kinds of flavors. To clean mussels, simply run them under cold water, scrubbing gently with a vegetable brush. Discard any with broken shells and any with shells that remain open after being lightly tapped. As you go, pull off and discard the “beard” (the weedy piece that sometimes remains attached to the shell).
ingredients
- 2 tablespoons extra-virgin olive oil
- 1 small onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon dried basil
- 1/4 teaspoon red pepper flakes
- 3/4 cup white wine
- 1/4 cup water
- 1 cup canned crushed tomatoes
- 4 pounds mussels, scrubbed and beards removed
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notes
Per serving: 370 calories, 14 g fat, 2.5 g saturated fat, 37 g protein, 16 g carbohydrate, 0 g dietary fiber, 590 mg sodium
Source: Bomi Chae
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