With this Italian dish, the mussels are the main event, with a little pasta to soak up the broth.
Ingredients
- 1kg mussels
- 2 tablespoons olive oil
- 1 red onion, halved, thinly sliced
- 2 garlic cloves, finely chopped
- 1 long red chilli, seeds removed (optional), thinly sliced on an angle
- 250g punnet cherry tomatoes, halved
- 2 tablespoons flat-leaf parsley leaves, plus extra chopped parsley to serve
- 200ml dry white wine
- 2 cups (500ml) Massel chicken style liquid stock (see Notes)
- 200g fregola (see Notes)
Method
- Step 1Soak mussels in a large pan of cold water for 1 hour, changing the water twice (this helps remove any grit). Drain, discarding any with broken shells. Scrub mussels well and pull out the beards.
- Step 2Heat oil in a large pan over medium heat. Add the onion, garlic and chilli and cook, stirring, for 5 minutes or until soft.
- Step 3Add the tomatoes, parsley and wine and bring to the boil over medium-high heat. Reduce heat to medium, allow to simmer for 2 minutes, then add the mussels and immediately cover with a lid. Cook mussels for 2 minutes, shaking the pan occassionally, then remove and set aside any that have opened. Cover and cook for a further minute, then remove all the mussels and set aside (discard any that haven’t opened after this time).
- Step 4Add the fish or chicken stock to the pan and return to a simmer, then add fregola and simmer for 15 minutes until tender.
- Step 5Return the mussels and any juices to the broth and heat through quickly, seasoning with sea salt and freshly ground black pepper, if desired.
- Step 6Divide the mussels, fregola and broth among 4 serving bowls, scatter with a little extra parsley and serve hot.
- Low kilojoule
- Lower gi
Nutrition
1766 kj
Energy
12.2g
Fat Total
2.1g
Saturated Fat
3.3g
Fibre
23.4g
Protein
54mg
Cholesterol
1404mg
Sodium
44.2g
Carbs (total)
All nutrition values are per serve
Notes
Fregola is a Sardinian small pasta shape, similar to Israeli couscous, from delis and Italian food shops.
* This recipe could also use fish stock as an alternative.
- Author: Jill Dupleix
- Image credit: Ian Wallace
- Publication: Taste.com.au
0