Mussels Pan in Spicy Tomato-Basil Sauce
An aromatic pan of fresh mussels, cooked in a spicy tomato-basil sauce. A quick and flavorful dish inspired by Mediterranean cuisine.
Why this dish is good for you
Mussels are rich in protein, vitamin B12, iron, and omega-3 fatty acids, which strengthen the immune system and support heart health. Tomatoes provide antioxidants. Basil has anti-inflammatory properties. The dish is high in protein, immune-boosting, and heart-healthy.
Ingredients
- Mussels500 g
- Tomatoes400 g
- Onion50 g
- Garlic6 g
- Basil7.5 g
- Olive oil (Extra Virgin)5 g
- White wine100 g
- Salt2.5 g
- Pepper1.3 g
Method
- 1
Heat olive oil in a large pot or deep pan. Sauté onion and garlic.
- 2
Optionally add white wine and let it simmer briefly. Add diced tomatoes and bring to a boil.
- 3
Season with salt and pepper and let it simmer for about 10 minutes.
- 4
Add the cleaned mussels to the sauce. Cover and cook over high heat for about 5-7 minutes, shaking occasionally until all mussels have opened (discard any unopened mussels).
- 5
Stir in chopped basil and serve immediately, optionally with some whole grain bread for dipping.
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- Nutrients per serving based on USDA and BLS reference data
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