Chilli and Garlic Flavoured Mussels with Pasta

 Chilli and Garlic Flavoured Mussels with Pasta

 The chilli flakes give a little kick without overpowering the other flavours.

Serves 4

Cooking time: 30 minutes 

Ingredients

  • 1 kg mussels
  • 1 tablesp olive oil
  • 2 shallots, peeled and finely diced
  • 2 garlic cloves, peeled and crushed
  • 1 x 400g tin of chopped tomatoes
  • Pinch of chilli flakes
  • 300g linguine
  • 2 tablesp. chopped flat leaf parsley
  • Salt and freshly ground black pepper

To serve

:

  • Lightly dressed green salad

To Cook

Place the mussels in a large bowl of cold water.  Use a small knife to remove any barnacles and pull away the beard. Discard any mussels that are damaged or won’t close when tapped.

Heat the olive oil in a large saucepan on a medium heat.  Add the shallots, garlic, chilli flakes and cook for 2-3 minutes. They should soften but not brown. Then add the tomatoes and simmer for ten minutes. Taste and season with black pepper and a little salt.

Cook the linguine in a large pot of salted boiling water according to the packet instructions.

While the pasta is cooking add the prepared mussels to the tomato sauce. Allow the mussels to cook for 3-4 minutes, shaking the pan from time to time to ensure they cook evenly. Discard any that have not opened.

When the pasta is cooked, drain, saving a couple of tablespoons of the cooking liquid.  Return the pasta to the saucepan it was cooked in along with the reserved cooking liquid.  Pour the mussels and tomato sauce on top of the pasta and mix well. Return the saucepan to a low heat for a couple of minutes to heat through.

Drizzle over some olive oil and sprinkle with the chopped parsley. Serve with a green salad.

Nutritional Analysis per Serving

Protein: 16g 

Carbohydrates: 65g 

Fat: 9g 

Iron: 4.6mg 

Energy: 382kcal 

Chilli and Garlic Flavoured Mussels with Pasta

Chilli and Garlic Flavoured Mussels with Pasta

 The chilli flakes give a little kick without overpowering the other flavours.

Serves 4

Cooking time: 30 minutes

Ingredients

  • 1 kg mussels
  • 1 tablesp olive oil
  • 2 shallots, peeled and finely diced
  • 2 garlic cloves, peeled and crushed
  • 1 x 400g tin of chopped tomatoes
  • Pinch of chilli flakes
  • 300g linguine
  • 2 tablesp. chopped flat leaf parsley
  • Salt and freshly ground black pepper

To serve

:

  • Lightly dressed green salad

To Cook

Place the mussels in a large bowl of cold water.  Use a small knife to remove any barnacles and pull away the beard. Discard any mussels that are damaged or won’t close when tapped.

Heat the olive oil in a large saucepan on a medium heat.  Add the shallots, garlic, chilli flakes and cook for 2-3 minutes. They should soften but not brown. Then add the tomatoes and simmer for ten minutes. Taste and season with black pepper and a little salt.

Cook the linguine in a large pot of salted boiling water according to the packet instructions.

While the pasta is cooking add the prepared mussels to the tomato sauce. Allow the mussels to cook for 3-4 minutes, shaking the pan from time to time to ensure they cook evenly. Discard any that have not opened.

When the pasta is cooked, drain, saving a couple of tablespoons of the cooking liquid.  Return the pasta to the saucepan it was cooked in along with the reserved cooking liquid.  Pour the mussels and tomato sauce on top of the pasta and mix well. Return the saucepan to a low heat for a couple of minutes to heat through.

Drizzle over some olive oil and sprinkle with the chopped parsley. Serve with a green salad.

Nutritional Analysis per Serving

Protein: 16g 

Carbohydrates: 65g 

Fat: 9g 

Iron: 4.6mg 

Energy: 382kcal 

http://www.bordbia.ie/consumer/recipes/fish/pages/chilliandgarlicflavouredmusselswithpasta.aspx

Mussel, Hake and Tomato Soup

Mussel-Hake-and-tomato-Soup

Serves 4

Cooking time: 30 minutes

Ingredients

  • 1kg mussels
  • Knob of butter
  • 150ml white wine
  • 400g hake, skinned and cut into 3cm pieces
  • 1 tablesp. olive oil
  • 3 large leeks, thinly sliced, washed
  • 2 garlic cloves, thinly sliced
  • 500 mls water or stock
  • 3 fresh thyme sprigs
  • 400g tin chopped tomatoes
  • Freshly ground black pepper
  • 1 tablesp. chopped flat leaf parsley

To Serve:

  • French or sourdough bread

To Cook

Place the mussels in a large bowl of cold water. Use a small knife to remove any barnacles and pull away the beard. Discard any mussels that are damaged or won’t close when tapped.

Heat the butter in a large saucepan, add the mussels and white wine, cover tightly. Allow the mussels to cook for 3-4 minutes, shaking the pan from time to time to ensure they cook evenly. Discard any that have not opened.

Tip the mussels into a colander set over a bowl to collect the cooking liquid. When they are cool enough to handle remove the mussel meat from the shells of about half of the mussels. Cover and set aside. Discard the empty shells.

Return the saucepan to a medium-low heat, add the olive oil then add the leeks. Cook, stirring occasionally, for 5 minutes or until soft, add the garlic and thyme, cook for another minute.

Pour the white wine mixture into a measuring jug (except the last tablespoon or two which may be gritty), add the water or stock to the jug to make up to 700ml, add to the leek mixture along with the chopped tomatoes and simmer for about 10 minutes for the flavours to infuse.

Add the hake to the sauce and simmer for a minute or two until the fish is just cooked through. Add the mussel meat and the mussels in their shells to the saucepan and cook for another 1-2 minutes. Taste and season with some black pepper. As the mussels are naturally salty you shouldn’t need any salt.

Ladle the soup between 4 bowls, sprinkle over parsley. Serve with crusty bread

Nutritional Analysis per Serving

Protein: 35g 

Carbohydrates: 52g 

Fat: 12g 

Iron: 4.9mg 

Energy: 499kcal 

Mussels with Pak Choi and Beansprouts

Mussels-with-Pak-Choi-and-Bean-Sprouts

This one pot dish is full of flavours and is really low in fat.

Serves 4

Cooking time: 15 minutes

Ingredients

  • 2kg mussels
  • 1 tablesp. olive oil
  • 1 clove garlic, crushed
  • 8cm fresh ginger (40g) chopped finely
  • 1 chilli, finely chopped
  • 2 teasp. curry powder
  • 150ml water
  • 1 tablesp. lemon juice
  • 4 scallions, thinly sliced
  • 300g pak choi, stalks and stem roughly chopped
  • 160g beansprouts
  • Freshly ground black pepper

To serve:

  • Crusty bread

To Cook

Place the mussels in a large bowl of cold water. Use a small knife to remove any barnacles and pull away the beard. Discard any mussels that are damaged or won’t close when tapped.

Heat the oil in a large saucepan over a medium heat. Add the garlic, ginger and chilli and cook for a couple of minutes. Then stir in the curry powder and cook for another minute. Increase the heat and add in the water and lemon juice. Bring to the boil. Add the mussels and cover tightly. Allow the mussels to cook for 3-4 minutes, shaking the pan from time to time to ensure they cook evenly. Discard any that have not opened.

Stir through the scallions, pak choi and beansprouts. Cook for another couple of minutes, gently stirring, to allow the vegetables to cook. Taste and season with a little black pepper.

Ladle in bowls or soup plates and serve with crusty bread to soak up the juice.

Nutritional Analysis per Serving

Protein: 22g 

Carbohydrates: 47g 

Fat: 6g 

Iron: 6.6mg 

Energy: 347kcal 

http://www.bordbia.ie/consumer/recipes/fish/pages/musselswithpakchoiandbeansprouts.aspx