Lunch

Mussels in Tomato and Chilli Broth with Sourdough

Name: Mussels in Tomato and Chilli Broth with Sourdough
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Ingredients: 400 g Mussels, cooked and shelled; 400 g Chopped tomatoes, tinned; 100 g Onion; 3 cloves, about 9 g Garlic; 100 ml Dry white wine; 1 tbsp, about 11 g Olive oil; 2 slices, about 100 g Sourdough; A good pinch Chilli flakes; A handful, chopped Fresh parsley

Cooked, shelled mussels warmed through a garlic, white wine and tomato broth, with a slice of sourdough for the liquid. 41 g of protein for 480 kcal.

Calories: 480kcal
Protein: 41g
Fat: 11g
Carbs: 44g

Per serving, makes 2. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Molluscs
Sulphites

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 shelled400 g
Shelled weight. In the shell, roughly three times this weight.
Chopped tomatoes, tinned400 g
Onion100 g
Garlic3 cloves, about 9 g
Dry white wine100 ml
Some of the alcohol cooks off. The calories here are counted in full.
Olive oil1 tbsp, about 11 g
Sourdough2 slices, about 100 g
Chilli flakesA good pinch
Fresh parsleyA handful, chopped

Method

Soften the chopped onion in the oil for eight minutes, then add the sliced garlic and chilli flakes for one minute.
Pour in the wine and let it bubble down by half, then add the tomatoes and simmer for ten minutes until slightly thickened.
Add the mussels and heat for three minutes, no longer. Stir in the parsley and taste for salt.
Toast the sourdough and serve it alongside or under the mussels.

Worth knowing

Cooked and shelled mussels from the chiller or freezer only need warming. Boiled, they shrink to rubber.
No stock in this one; the wine and the mussel liquor make the broth. It carries a molluscs flag and a gluten flag from the bread.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 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.