Mussels with chilli tomato sauce recipe

  • Serves 1
  • 15 mins to prepare and 20 mins to cook
  • 480 calories / serving
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mussels in chilli sauce HERO

Heat the oil in a frying pan, add the onion and garlic, and fry gently until translucent.

Add the tomatoes, chilli and pepper, and stir. Bubble until the sauce begins to dry a little.

Turn the heat up to high and add the mussels and wine. Cover with a lid. 
After 2-3 minutes, stir the mussels in with the sauce and put the lid back on.

After a few more minutes and once the mussels are all fully open, stir in the chopped parsley. Discard any mussels that stubbornly refuse to open.

Serve in a big bowl with some crusty bread.

No salt is listed in the ingredients of this recipe as the mussels are naturally salty, but taste the sauce before serving and do add some salt if you require it.

*Inspired by Carla L. featured in the Realfood Cookbook


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  • Ingredients

  • 1tsp olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • ½ tin chopped tomatoes
  • ½tsp dried chilli flakes
  • pepper
  • 500g (1lb) mussels, cleaned and beards removed (discard any that are open and don't close when tapped)
  • 3tbsp dry white wine
  • 1tsp chopped parsley
  • crusty bread, to serve
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  • Energy 2025kj 480kcal 24%
  • Fat 12g 17%
  • Saturates 2g 10%
  • Sugars 10g 11%
  • Salt 3.9g 65%

of the reference intake
Carbohydrate 25.1g Protein 63.7g Fibre 3.4g


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