Mussels are rich in B12, selenium, zinc, iodine and iron and are very affordable, as is squid and clams. I designed this fish dish as a more affordable family fish dinner.
All fish is a great source of iodine, selenium and lean protein for thyroid health. The thyroid drives the metabolism, which is our calorie burn rate. Iodine is also an important nutrient for breast health.
Fish provide varying levels of valuable omega 3 and shell fish are medium level.
Mussels are fiddly to eat, ideal for the fast eater to slow them down and allow them to feel full before they have over eaten. Eating too fast is a common problem in people carrying excess weight.
22g Carbs 535 kcals
33g, cooked weight, wholegrain linguine or gluten-free soba noodles
1 teaspoon of olive oil
60g, 3 cherry tomatoes
80g, 3 small broccoli florets
10 mussels (250g with shell on approx)
70g hake or cod
50g thinly cut squid (about 8 rings)
50g, 3 large prawns
2 teaspoons coconut oil
finely chopped fresh coriander & parsley
1 small red chilli or chilli flakes
half a cloves garlic
50ml white wine
a squeeze lemon
- Put the pasta on to cook as per packet instructions – it is usually 12 to 15 minutes first brought to the boil and then simmered for the remainder of the time. When it is cooked, strain and mix through 1 tsp of olive oil and add black pepper and a little salt
- Wash the cherry tomatoes and chop each in 4. Wash the broccoli and break into small florets so they cook fast.
- Throw the mussels into a large bowl beside another empty colander. Tap each mussel sharply on the counter top and if it closes, it is alive and put in colander to wash, discard those that remain open. Wash them thoroughly under a cold tap and pull off any rope like threads that stick outside the shells. There may be pebble-like build ups on the shells, this is ok and they cannot be scrubbed off.
- Add 2 tsps of coconut fat to a HOT frying pan along with the chilli and garlic and the juice of half a lemon
- Add in the prawns, squid tomatoes, broccoli, pile the mussels on top and then place the hake skin-side up on top of the other ingredients. Pour over the 100ml of white wine – put the lid on the pan and agitate. Cook for 5 mins or until the mussel shell opens and then reduce heat and and allow to simmer for another 3-5 minutes.
- The hake is cooked when the skin peels away easily from the fish using a knife edge. Throw away the skin.
- Add some of the chopped coriander and parsley to the mix.
- Serve the pasta at the bottom of a large bowl. Scatter the seafood and tomatoes over the pasta
- You may enjoy a small teaspoon of parmesan shavings on top and the remainder of the herbs