Thai · lunch, dinner

Thai Mussels Steamed with Lemongrass and Basil

Thai Mussels Steamed with Lemongrass and Basil — from Pailin's Kitchen's cooking video Watch how it’s made · 7:36

Video by Pailin's Kitchen on YouTube · Open on YouTube

20 minServes 2325 kcal a serve
  • Gluten-free with a swap: Skip the bread (or use gluten-free bread) and check the stock and fish sauce labels; most are gluten-free
  • Dairy-free
  • Nut-free

Contains: Gluten, Molluscs, Fish. Check labels on stock, sauces and spice mixes.

A light, broth-based dish of about 325 kcal a serve, including a slice of toasted sourdough. Mussels give more than a day's vitamin B12 and are rich in selenium and iron, while the tomatoes and fresh herbs add vitamin C.

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Ingredients 16

Method

Tap a time to watch that step in the video.

  1. Rinse the mussels twice in cold water. Tap any open ones and throw away those that don't close; scrub off barnacles and pull out the beards. 2:48
  2. In a large pot, cook the garlic and red onion in the oil until the garlic turns golden. 1:01
  3. Add the stock, lemongrass, galangal, lime leaves, crushed chillies, 1 cup of the tomatoes and the fish sauce, and bring to a boil. 1:32
  4. Tip in the mussels, cover and cook about 2 minutes until they open, stirring halfway if it's a big batch. Discard any that stay shut after another minute. 3:16
  5. Turn off the heat, stir in the Thai basil, coriander and remaining tomatoes, and cover for 20–30 seconds. Taste the broth, add lime juice if you like it tangy, and serve with the broth and toasted sourdough for dipping. 4:02

Tip. Serves 1–2 (the cook's estimate). The lemongrass, galangal and lime leaves flavour the broth and aren't eaten. Use fish stock instead of pork or chicken stock to make it pescatarian.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy325 kcal1,360 kJ
Protein20 g40% of a day
Fibre3.3 g12% of a day
Carbohydrate38 g35 g net · 6.2 g sugars14% of a day
Fat11 g1.2 g saturated14% of a day
Sodium1,420 mg62% of a day

Where the energy comes from one serve

  • Net carbs 44%
  • Protein 25%
  • Fat 31%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 56% of the 35 g of net carbs come from the toasted sourdough. To cut carbs, try leaving it out — it is optional.

One serve has about 62% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High552%

13 µg a serve, mostly from live mussels (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High110%

61 µg a serve, mostly from live mussels (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-3 High68%

1.1 g a serve, mostly from vegetable oil (56%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K High49%

59 µg a serve, mostly from thai basil leaves (53%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C High40%

36 mg a serve, mostly from cherry tomatoes (29%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Iron High33%

6 mg a serve, mostly from live mussels (62%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate High24%

96 µg a serve, mostly from live mussels (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Zinc High22%

2.4 mg a serve, mostly from live mussels (61%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 High20%

0.3 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium Source19%

80 mg a serve, mostly from live mussels (25%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E Source17%

2.5 mg a serve, mostly from vegetable oil (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium Source15%

720 mg a serve, mostly from cherry tomatoes (25%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin A Source15%

133 µg a serve, mostly from live mussels (38%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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Calcium7%

96 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Pailin's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.