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5 Steamed Mussels in Tomato Broth: Low-Calorie Weight Loss Recipe

Last Updated on September 22, 2024 by Arif Chowdhury

There’s something magical about the aroma of mussels steaming in a fragrant broth. It transports you to seaside cafes and summer evenings, doesn’t it?

Today, we’re diving into a recipe that not only delights the senses but also keeps your waistline in check: Steamed Mussels in Tomato Broth.

The Joy of Mussels

Mussels, those glistening black bivalves, have been gracing our tables for centuries. Did you know that humans have been consuming mussels for over 20,000 years? Archaeological evidence suggests these tasty morsels were a staple in coastal diets long before recorded history.

In the culinary world, mussels are prized for their delicate flavor and tender texture. They’re the chameleons of the seafood world, happily taking on the flavors of whatever they’re cooked with. And when paired with a zesty tomato broth? Pure bliss.

A Feast for the Eyes and the Waistline

Now, you might be wondering, “Mussels? In a weight loss recipe?” Indeed! This dish is a nutritional powerhouse disguised as comfort food. Mussels are not only delicious but also incredibly low in calories. A 3-ounce serving of mussels contains just 146 calories, making them an excellent choice for those watching their intake.

But don’t let the low calorie count fool you. These little shellfish are packed with protein, omega-3 fatty acids, and essential minerals like iron and vitamin B12. They’re nature’s multivitamin, wrapped in a shell.

The Magic of Tomatoes

Our broth’s star ingredient, the humble tomato, deserves a moment in the spotlight. Tomatoes bring a vibrant acidity to the dish, cutting through the richness of the mussels and creating a harmonious balance of flavors.

But tomatoes aren’t just about flavor. They’re nutritional powerhouses in their own right. Rich in lycopene, an antioxidant linked to heart health and cancer prevention, tomatoes add a healthy punch to our broth. In fact, cooking tomatoes actually increases their lycopene content, making this dish even more beneficial.

A Symphony of Flavors

The beauty of this dish lies in its simplicity. We’re not masking the natural flavors of our ingredients but enhancing them. A splash of white wine, a handful of fresh herbs, and a touch of garlic are all we need to create a broth that sings.

As the mussels steam, they release their briny juices into the tomato broth, creating a sauce that’s greater than the sum of its parts. It’s a culinary alchemy that would make even the most seasoned chef smile.

Recipe 1: Steamed Mussels in Tomato Broth

Now, let’s get to the heart of the matter. Here’s how to create this low-calorie marvel in your own kitchen:

Ingredients (serves 4):

  • 2 pounds fresh mussels, cleaned and debearded
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 shallot, finely chopped
  • 1 cup white wine
  • 2 cups canned crushed tomatoes
  • 1 teaspoon dried oregano
  • 1/4 cup fresh basil, chopped
  • Salt and freshly ground black pepper to taste
  • Lemon wedges for serving

Method:

  1. In a large pot, heat the olive oil over medium heat. Add the garlic and shallot, sautéing until fragrant and translucent.
  2. Pour in the white wine and let it simmer for a minute, allowing the alcohol to cook off.
  3. Add the crushed tomatoes, oregano, and a pinch of salt and pepper. Let the sauce simmer for about 5 minutes to meld the flavors.
  4. Add the cleaned mussels to the pot and cover. Steam for 5-7 minutes, or until the mussels have opened. Discard any that remain closed.
  5. Stir in the fresh basil and adjust seasoning if needed.
  6. Serve hot, with lemon wedges on the side for squeezing over the mussels.

Recipe 2: Classic Steamed Mussels in Tomato Broth

Ingredients (serves 4):

  • 2 pounds fresh mussels, cleaned and debearded
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 shallot, finely chopped
  • 1 cup dry white wine
  • 2 cups canned crushed tomatoes
  • 1 teaspoon dried oregano
  • 1/4 cup fresh basil, chopped
  • Salt and freshly ground black pepper to taste
  • Lemon wedges for serving

Method:

  1. In a large pot, heat the olive oil over medium heat. Add garlic and shallot, sautéing until fragrant.
  2. Pour in the white wine and simmer for a minute.
  3. Add crushed tomatoes, oregano, salt, and pepper. Simmer for 5 minutes.
  4. Add mussels, cover, and steam for 5-7 minutes until opened. Discard unopened ones.
  5. Stir in fresh basil and adjust seasoning.
  6. Serve hot with lemon wedges.

Calories per serving: Approximately 250 (without bread)

Recipe 3: Spicy Arrabiata Mussels

Ingredients (serves 4):

  • 2 pounds fresh mussels, cleaned and debearded
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 red chili, finely chopped (or 1 teaspoon red pepper flakes)
  • 1 onion, finely diced
  • 1 cup cherry tomatoes, halved
  • 2 cups passata (strained tomatoes)
  • 1/2 cup dry white wine
  • 1 teaspoon dried oregano
  • 1/4 cup fresh parsley, chopped
  • Salt to taste

Method:

  1. Heat olive oil in a large pot. Sauté garlic, chili, and onion until softened.
  2. Add cherry tomatoes and cook until they start to burst.
  3. Pour in passata and white wine. Add oregano and simmer for 10 minutes.
  4. Add mussels, cover, and cook for 5-7 minutes until opened.
  5. Stir in parsley and season with salt.
  6. Serve hot.

Calories per serving: Approximately 280 (without bread)

Recipe 4: Mediterranean Mussels with Tomato and Fennel

Ingredients (serves 4):

  • 2 pounds fresh mussels, cleaned and debearded
  • 1 tablespoon olive oil
  • 1 fennel bulb, thinly sliced
  • 2 cloves garlic, minced
  • 1 cup dry white wine
  • 2 cups canned diced tomatoes
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1/4 cup fresh parsley, chopped
  • Zest of 1 lemon
  • Salt and freshly ground black pepper to taste

Method:

  1. In a large pot, heat olive oil and sauté fennel until softened.
  2. Add garlic and cook for another minute.
  3. Pour in white wine, tomatoes, thyme, and bay leaf. Simmer for 10 minutes.
  4. Add mussels, cover, and steam for 5-7 minutes until opened.
  5. Remove bay leaf. Stir in parsley and lemon zest.
  6. Season with salt and pepper, then serve.

Calories per serving: Approximately 260 (without bread)

Recipe 5: Asian-Inspired Coconut Tomato Mussels

Ingredients (serves 4):

  • 2 pounds fresh mussels, cleaned and debearded
  • 1 tablespoon coconut oil
  • 2 cloves garlic, minced
  • 1 thumb-sized piece of ginger, grated
  • 1 lemongrass stalk, bruised and cut into 4-inch pieces
  • 1 cup cherry tomatoes, halved
  • 1 can (14 oz) light coconut milk
  • 1 cup vegetable broth
  • 1 tablespoon fish sauce
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, chopped
  • 1 red chili, thinly sliced (optional)

Method:

  1. Heat coconut oil in a large pot. Sauté garlic, ginger, and lemongrass until fragrant.
  2. Add cherry tomatoes and cook until they start to soften.
  3. Pour in coconut milk, vegetable broth, and fish sauce. Simmer for 5 minutes.
  4. Add mussels, cover, and cook for 5-7 minutes until opened.
  5. Remove lemongrass. Stir in lime juice and cilantro.
  6. Serve hot, garnished with sliced chili if desired.

Calories per serving: Approximately 300 (without bread)

Did you know? Mussels are not only delicious but also incredibly sustainable. They actually help clean the water they’re grown in, removing excess nutrients and particles. One mussel can filter up to 15 gallons of water per day!

The Art of Eating Mussels

There’s a certain pleasure in eating mussels that goes beyond taste. It’s a tactile experience, a dance of fingers and shells. Use an empty shell as a pincer to pluck the meat from the others. Don’t be shy about using your fingers – that’s part of the fun!

And the broth? That’s liquid gold. Sop it up with a piece of crusty bread (if your diet allows), or simply spoon it up like a soup. It’s too good to waste.

A Note on Sustainability

Before we part, let’s talk sustainability. Mussels are one of the most environmentally friendly seafood options available.

They require no feed or fertilizers to grow and actually improve water quality as they filter feed. By choosing mussels, you’re not only treating your taste buds but also making a choice that’s kind to our oceans.

In Conclusion

This Steamed Mussels in Tomato Broth recipe is more than just a meal. It’s a celebration of flavors, a nod to coastal traditions, and a smart choice for those looking to maintain a healthy weight.

So the next time you’re in the mood for something special, give this recipe a try. Light a candle, pour a glass of the same white wine you used in the broth (in moderation, of course), and transport yourself to the seaside.

After all, good food is about nourishing not just the body, but the soul as well.

Bon appétit, or as they say in mussel-loving Belgium, “Smakelijk eten!”