Tomato Fennel Mussels with Sausage

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2 PC Blue Menu Lean Italian Pork Sausages

1 tbsp (15 mL) canola oil

Half fennel bulb, chopped

1 white onion, chopped

1 can (796 mL) Diced Tomatoes

1 cup (250 mL) Chicken Broth

¼ tsp (1 mL) hot pepper flakes

¼ tsp (1 mL) salt

4 lb (1.8 kg) fresh mussels, cleaned and beards trimmed

2 tbsp (25 mL) chopped fresh parsley

Tomato Fennel Mussels with Sausage

Mussels are an economical seafood choice. Serve with spoons to get up all the delicious cooking liquid, and don't forget an empty bowl for the shells.

Serves: 6
Difficulty Level: Intermediate
Prep time: 10 minutes
Cook time: 30 minutes

Nutritional Information

Per serving: 190 calories

Fat: 9 g (of which 1.9 g is saturated)

Omega-3 polyunsaturates: 0.7 g

Sodium: 500 mg

Carbohydrate: 16 g

Fibre: 3 g

Protein: 22 g

Low in saturated fat

Excellent Source of Iron

Excellent Source of Vitamin C

Source of omega

Source of Calcium

Source of Fibre

Source of Vitamin A


In Dutch oven or large wide saucepan, heat oil over medium heat; cook sausages, turning occasionally, for 6 minutes or until browned. Transfer to a cutting board and let stand 5 minutes. Slice into ¼-inch (5 mm) rounds.

In same Dutch oven, fry fennel and onion over medium heat, stirring occasionally, for 5 minutes or until softened. Stir in tomatoes and juices, broth, hot pepper flakes, salt and sliced sausages. Bring to a boil; let boil for 6 minutes or until liquid is reduced by half.

Add mussels; cover and cook, stirring once, for 6 minutes or until mussels open. Discard any mussels that do not open. Sprinkle with parsley.

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