Mussels with leek and white wine sauce

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: André Martin

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Enjoy a taste of the ocean with our recipe! High in calcium and iron, this gluten-free and dairy-free dish serves 4 and is ready in just 25 minutes.

Serves: 4

Time to make: 25 mins

Ingredients

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olive spray oil
1 large leek, white part only, thinly sliced
1 carrot, peeled, finely chopped
2 stalks celery, finely diced
2 cloves garlic, thinly sliced
150ml white wine
2 large tomatoes, finely diced
2kg mussels, de-bearded, shells scrubbed
small handful fresh flat-leaf parsley, chopped
black pepper, to season

Instructions

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1 Spray a little oil in a deep, heavy-based pan and heat over a medium-low heat. Add leek, carrot and celery. Cook for 7 minutes. Add garlic. Cook for 1 minute.

2 Increase heat to high. Add wine. Simmer until reduced by half. Add 1/2 cup water, tomatoes and mussels. Cover. Simmer for 6-7 minutes (shaking pan regularly) or until mussels open.

3 Remove pan from heat. Sprinkle with parsley and pepper. Ladle mussels and broth into serving bowls. Serve.

Serving suggestion

Sourdough bread and a rocket salad

Nutrition Info (per serve)

Calories 373 cal

Kilojoules 1560 kJ

Protein 46 g

Total fat 11 g

Saturated fat 3 g

Carbohydrates 15 g

Sugar 7 g

Dietary fibre 3 g

Sodium 1330 mg

Calcium 460 mg

Iron 26.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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