This simple and delicious mussel dish can be either an appetizer or a main meal. Serve it with a wholegrain French or Italian loaf to mop up the flavorful juices.
1. Discard any mussels that don’t close when tapped. Scrub the mussels under cold water and pull off the beards. Set the mussels aside.
2. Spray a large non-stick saucepan with cooking oil, add the vegetable oil and place over medium-high heat. Add the onions, bell pepper, zucchini (if using) and garlic; sauté for 5 minutes. Add the tomatoes, wine, tomato paste, dried basil and oregano; cook on medium heat for 10 minutes, stirring occasionally until sauce thickens slightly.
3. Add the mussels. Cover and cook until the mussels are fully open, 4 to 5 minutes. Discard any that do not open.
4. Arrange the mussels in individual bowls and pour the sauce overtop. Garnish with the fresh basil.
2 lb mussels in the shell
1 1/2 tsp vegetable oil
3/4 cup finely diced onion
3/4 cup thinly sliced red bell pepper
1/2 cup thinly sliced zucchini (optional)
2 tsp crushed fresh garlic
1 can (14 oz) tomatoes, drained
1/3 cup dry white wine or fish stock
2 Tbsp tomato paste
1 1/2 tsp dried basil
1 tsp dried oregano
1/3 cup chopped fresh basil or parsley
Nutritional Analysis per Serving
Protein 10 g
Saturated fat 0g
Cholesterol 22 mg
Sodium 351 mg
Prep Time: 10 minutes
Cook Time: 20 minutes
Make Ahead: Prepare sauce up to a day in advance and refrigerate. Bring to a boil and cook the mussels just before serving.