Dinner

Mussels in Tomato and Chilli Broth

Name: Mussels in Tomato and Chilli Broth
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 200 g Mussels, cooked and shelled; 200 g Chopped tomatoes, tinned; 150 ml Fish stock; 50 g Onion; 3 cloves, about 9 g Garlic; One, sliced Fresh red chilli; 1.5 tsp (6 g) Olive oil; A handful, chopped Fresh parsley; To taste Salt

Mussels steamed in a tomato broth with garlic and fresh chilli, eaten from the bowl with a spoon. No bread, no gluten. 38 g of protein for 338 kcal.

Calories: 338kcal
Protein: 38g
Fat: 11g
Carbs: 21g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Fish
Molluscs
Celery

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Mussels, cooked and shelled200 g
Shelled weight. In the shell, roughly three times this weight.
Chopped tomatoes, tinned200 g
Fish stock150 ml
Made up from a cube or a pot.
Onion50 g
Garlic3 cloves, about 9 g
Fresh red chilliOne, sliced
Olive oil1.5 tsp (6 g)
Fresh parsleyA handful, chopped
SaltTo taste

Method

Scrub and debeard the mussels and throw out any that will not close when tapped.
Soften the onion in the oil over a medium heat for five minutes, then the garlic and chilli for a minute. Add the tomatoes and stock and simmer for eight minutes so the broth thickens a little.
Add the mussels, put the lid on and cook for three to four minutes until they open. Discard any that stay shut.
Taste for salt, which the mussels may have supplied already, and finish with the parsley.

Worth knowing

Without bread this is 338 kcal and most of the bowl is broth. A slice of sourdough adds 120 and is the obvious upgrade if the evening allows it.
Fish stock from a cube is fine here. The mussels release their own liquor, which is the stronger flavour of the two.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.