You'll feel like you're dining in a French bistro when you sit down to a bowl of these mussels, flavored with fennel, garlic, tomatoes and white wine. Save some of the fennel fronds to sprinkle on top to intensify the fennel flavor or add a touch of fresh basil if you prefer. Serve with whole-grain baguette to soak up the sauce.

EatingWell Test Kitchen
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat oil in a Dutch oven over medium heat. Add fennel, onion and garlic and cook, stirring often, until the vegetables are just starting to brown, 30 seconds to 4 minutes.

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  • Add tomatoes, wine, stock (or clam juice or broth), salt and pepper; bring to a boil over high heat. Stir in mussels. Cover and cook just until the mussels have opened, 4 to 6 minutes. Remove from the heat (discard any unopened mussels). Stir in fennel fronds (or basil), if using. Serve with the sauce from the pan.

Tips

Tips: Bottled clam juice can be very high in sodium. We like Bar Harbor brand, which has 120 mg sodium per 2-ounce serving. Look for it in the canned-fish section or the seafood department of your supermarket.

When shopping for mussels, look for ones that are closed--or those open only a fraction of an inch. When you get them home, store them in a large bowl with a few damp paper towels on top for up to 1 day. To clean them, discard mussels with broken shells or whose shell remains open after you tap it. Hold mussels under running water and use a stiff brush to remove any barnacles; pull off any black fibrous “beards”. (Some mussels may not have a beard.) Mussels should be “debearded” no more than 30 minutes before cooking.

Nutrition Facts

258 calories; 7.1 g total fat; 1.2 g saturated fat; 36 mg cholesterol; 509 mg sodium. 815 mg potassium; 20 g carbohydrates; 3.8 g fiber; 7 g sugar; 18.6 g protein; 1381 IU vitamin a iu; 31 mg vitamin c; 88 mcg folate; 84 mg calcium; 5 mg iron; 58 mg magnesium;