Mussels with fregola

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Mussels with fregola

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  • 1:25 Prep
  • 0:25 Cook
  • 4 Servings
  • Advanced

With this Italian dish, the mussels are the main event, with a little pasta to soak up the broth.

Featured in
Pasta recipes, Jill Dupleix recipes

Ingredients

  • 1kg mussels
  • 2 tablespoons olive oil
  • 1 red onion, halved, thinly sliced
  • 2 garlic cloves, finely chopped
  • 1 long red chilli, seeds removed (optional), thinly sliced on an angle
  • 250g punnet cherry tomatoes, halved
  • 2 tablespoons flat-leaf parsley leaves, plus extra chopped parsley to serve
  • 200ml dry white wine
  • 2 cups (500ml) Massel chicken style liquid stock (see Notes)
  • 200g fregola (see Notes)

Method

  • Step 1
    Soak mussels in a large pan of cold water for 1 hour, changing the water twice (this helps remove any grit). Drain, discarding any with broken shells. Scrub mussels well and pull out the beards.
  • Step 2
    Heat oil in a large pan over medium heat. Add the onion, garlic and chilli and cook, stirring, for 5 minutes or until soft.
  • Step 3
    Add the tomatoes, parsley and wine and bring to the boil over medium-high heat. Reduce heat to medium, allow to simmer for 2 minutes, then add the mussels and immediately cover with a lid. Cook mussels for 2 minutes, shaking the pan occassionally, then remove and set aside any that have opened. Cover and cook for a further minute, then remove all the mussels and set aside (discard any that haven’t opened after this time).
  • Step 4
    Add the fish or chicken stock to the pan and return to a simmer, then add fregola and simmer for 15 minutes until tender.
  • Step 5
    Return the mussels and any juices to the broth and heat through quickly, seasoning with sea salt and freshly ground black pepper, if desired.
  • Step 6
    Divide the mussels, fregola and broth among 4 serving bowls, scatter with a little extra parsley and serve hot.

  • Low kilojoule
  • Lower gi

Nutrition

  • 1766 kj

    Energy

  • 12.2g

    Fat Total

  • 2.1g

    Saturated Fat

  • 3.3g

    Fibre

  • 23.4g

    Protein

  • 54mg

    Cholesterol

  • 1404mg

    Sodium

  • 44.2g

    Carbs (total)

All nutrition values are per serve

Notes

Fregola is a Sardinian small pasta shape, similar to Israeli couscous, from delis and Italian food shops.

* This recipe could also use fish stock as an alternative.

  • Author: Jill Dupleix
  • Image credit: Ian Wallace
  • Publication: Taste.com.au

Source: taste.com.au

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