Introduce a flavorful seafood dish to your appetizer or main course menus

Mussels are one of the tastiest delicacies from the sea, and this salty, spicy blend of flavors only emphasizes how sweet and satisfying they are. A great source of protein, these are absolutely perfect as an appetizer or as a larger meal-size serving.

Ingredients

4 large garlic cloves
2 tablespoons capers
4 anchovies
1 small dried red chile
1/2 teaspoon sea salt
1 tablespoon extra virgin olive oil
2 cups low-sodium chicken stock
3 pounds mussels, rinsed well, beards removed
1⁄4 cup parsley leaves, roughly chopped
Zest of 1 lemon

Directions

  1. Combine the garlic, capers, anchovies, red chile and sea salt on a cutting board and chop until they become a paste. You can also use a mortar and pestle.
  2. In a 5- or 6-quart Dutch oven, warm the olive oil over medium-high heat. Add the prepared garlic paste and cook for about two minutes, stirring often. Pour in the chicken stock and bring to a boil. Carefully add the mussels.
  3. Place the lid on the pot and steam the mussels until all have opened up, 4 to 5 minutes. Divide the mussels between two bowls, then pour 3/4 – 1 cup of broth over them and serve. Add the parsley and lemon zest and toss.

Nutritional information (per serving)

Makes 2 servings

Calories: 370
Total fat: 13 g
Saturated fat: 2 g
Cholesterol: 112 mg
Fiber: 0.2 g
Protein: 47 g
Carbohydrate: 14 g
Sodium: 1,298 mg