Mussels with Fennel


Mussels with Fennel


Quantity Ingredients
2 tsp olive oil
1 1/2 cups chopped fennel bulb (about 2 small bulbs)
1 tsp fennel seeds
2 garlic cloves, minced
3/4 cup dry white wine
1/2 cup water
2 tbsp fresh lemon juice
1/2 tsp salt
2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
42 mussels (about 2 pounds), scrubbed and debearded


Heat oil in a large skillet over medium-high heat. Add fennel, fennel seeds, and garlic; sauté 3 minutes. Stir in wine, water, juice, salt, and tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes. Add mussels; cover and cook 6 minutes or until shells open. Remove from heat; discard any unopened shells.

Yield:  6 servings (serving size: 7 mussels and about 3/4 cup broth)

CALORIES 101 (26% from fat); FAT 2.9g (sat 0.5g,mono 1.4g,poly 0.5g); PROTEIN 8.7g; CHOLESTEROL 16mg; CALCIUM 91mg; SODIUM 383mg; FIBER 0.2g; IRON 3.6mg; CARBOHYDRATE 10.8g