Delicious and Nutritious Seafood Recipe: Moules Provençale

Summary

Discover the delightful and nutritious Moules Provençale recipe, perfect for impressing your friends with a touch of French cuisine. This dish is packed with omega-3 fatty acids, low in saturated fat, and high in protein, making it a healthy and delicious choice. Follow our detailed guide to prepare this mouth-watering seafood dish, complete with tips on selecting the best mussels and serving suggestions.

Ingredients for Provençale Sauce

• 600g tinned chopped tomatoes
• 6 cloves garlic, chopped
• 1 onion, finely diced
• 1 medium red chili, diced (seeds in for hot, seeds out for mild)
• 75ml white wine
• 5 tbsp fennel seeds or 1 small head of fresh fennel (100-150g), finely chopped
• 2 tbsp extra virgin olive oil
• ½ bunch basil leaves, chopped
• 3 sprigs thyme, picked or chopped
• 3 bay leaves
• Salt and pepper to taste
• Pinch of sugar

Method for Provençale Sauce

1. Heat a heavy-based saucepan over medium heat.
2. Add olive oil, diced onion, chili, garlic, and fennel. Cook for 1-2 minutes until the onion softens.
3. Add white wine, tinned tomatoes, basil, thyme, and bay leaves. Bring to a boil and simmer for 10-15 minutes.
4. Season with salt, pepper, and a pinch of sugar.

Ingredients for Mussels

• 2kg fresh black mussels
• 1 carrot, small dice
• ½ onion, small dice
• 1 stick celery, small dice
• 2 cloves garlic, diced
• 2 tbsp olive oil
• ½ bunch basil, chopped
• 100ml white wine
• 150g black olives, chopped

Method for Mussels

1. Clean the mussels under running water, scrubbing and removing the beards.
2. Heat a heavy-based pan with a firm-fitting lid over high heat.
3. Add diced vegetables and garlic to the pan, stirring quickly to avoid burning.
4. Add white wine and mussels, cover with the lid, and cook for a few minutes until the mussels open.
5. Add Provençale sauce, black olives, and basil. Serve in a large bowl with wholegrain bread, couscous, green salad, or spaghetti.

Tips for Selecting Mussels

• Smell Test: Fresh mussels should smell like the ocean, not like sweaty armpits.
• Weight: Mussels should feel heavy, indicating they are fresh and full.
• Ask the Fishmonger: Don't hesitate to ask when the mussels were harvested.

Health Benefits of Mussels

• Low in Saturated Fat: Mussels are a heart-healthy choice.
• High in Omega-3: These fatty acids reduce inflammation and improve immune function (source).
• Low in Sodium: Suitable for those watching their salt intake.
• High in Protein: Essential for muscle building and repair.

Fun Fact

Did you know that mussels are one of the most sustainable seafood options? They have a minimal environmental impact and can even help clean the water they live in (source).

Conclusion

Moules Provençale is not only a delicious dish but also a healthy and sustainable choice. With its rich flavors and nutritional benefits, it's a perfect addition to your culinary repertoire. Enjoy cooking and savoring this delightful seafood recipe!

Written by Robert Lugton. For more tips and advice, visit 6degrees.net.au.