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Mussels Stewed with Apple & Fennel

:  February/March 2006

Your rating: None Average: 5 (1 vote)

Apples and fennel pair beautifully in this dish.


Mussels Stewed with Apple & Fennel Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons walnut oil, or canola oil
  • 1 tart green apple, such as Granny Smith, cored and thinly sliced
  • 1 small bulb fennel, quartered, cored and thinly sliced
  • 1 small onion, thinly sliced
  • 2 teaspoons fresh thyme, or 1/2 teaspoon dried
  • 1 teaspoon minced fresh sage, or 1/4 teaspoon dried
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup vegetable broth, or chicken broth
  • 1/4 cup dry vermouth, or dry white wine
  • 2 pounds mussels, scrubbed and debearded (see Note)

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Preparation

  1. Heat oil in a large saucepan over medium heat.
  2. Add apple, fennel and onion. Cook, stirring frequently, until softened, 6 to 8 minutes.
  3. Stir in thyme, sage and nutmeg. Cook, stirring, until fragrant, about 30 seconds.
  4. Pour in broth and vermouth (or wine), stirring to scrape up any browned bits. Bring to a simmer.
  5. Add mussels and stir to combine. Return to a simmer. Cover, reduce heat and simmer until the mussels open, 6 to 8 minutes. Stir; discard any unopened mussels before serving.

Tips & Notes

  • Note: To debeard a mussel: Hold the mussel in one hand. Firmly pull out the black fibrous "beard" from the shell.

Nutrition

Per serving: 310 calories; 9 g fat ( 1 g sat , 2 g mono ); 48 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 23 g protein; 6 g fiber; 494 mg sodium; 770 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Iron (40% dv), Folate (25% dv), Potassium (24% dv).

Carbohydrate Servings: 1

Exchanges: 1 fruit, 2.5 vegetable, 3 lean meat


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Recipe Categories

Health & Diet Considerations
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Diabetes appropriate
Low calorie
Low cholesterol
Ease of Preparation
Moderate
Total Time
45 minutes or less
Servings
2
Main Ingredient
Shellfish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Fall
Winter
Style/Theme
Cooking for 2
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
American
Publication
February/March 2006
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