Tray baked chilli mussels
Level
Easy
Time
35 Min
SErves
4
Ingredients:
- 2 kg (4.4 lbs) fresh mussels, cleaned and debearded
- 250gm cherry tomatos halved
- 1 large onion, finely sliced
- 4 cloves garlic, minced
- 2 red chillies, finely chopped (adjust to taste)
- 2 long ref chillies sliced in half
- 200 ml (3/4 cup) white wine
- 3 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh coriander (or parsley), chopped (for garnish)
- Lemon wedges (for serving)
Instructions:
- Preheat Oven: Preheat your oven to 200°C (390°F).
- Prepare the Mussels: Ensure all mussels are clean and discard any that are open and do not close when they remain closed.
- Prepare the Tray: In a large baking tray, drizzle 2 tablespoons of olive oil. Spread the sliced cherry tomatoes, long red chillies and onions evenly across the tray.
- Sauté Aromatics: In a large saucepan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and chopped chillies, sauté for 1-2 minutes until fragrant. Add the diced tomatoes, white wine, smoked paprika, dried oregano, salt, and pepper. Bring to a simmer and cook for 5 minutes to meld the flavours.
- Combine Ingredients: Pour the tomato and wine mixture over the cherry tomatoes and onions in the baking tray. Toss to combine. Spread the mussels evenly over the top.
- Bake: Place the tray in the preheated oven and bake for 15-20 minutes, or until the mussels have opened. Discard any mussels that do not open.
- Garnish and Serve: Remove the tray from the oven. Sprinkle fresh coriander or parsley over the top and serve immediately with lemon wedges on the side.

Mussels (NZ green-lipped mussels)
Mussels are an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for brain health. These omega-3 fatty acids play a crucial role in maintaining the structure and function of brain cells, supporting cognitive function, and reducing inflammation. Regular consumption of mussels, rich in these nutrients, has been linked to improved mental health, including a lower risk of depression and anxiety. Additionally, mussels provide important vitamins such as B12, which is vital for nerve function and the production of neurotransmitters that regulate mood.

Chemistry Fact!
An interesting chemistry fact about mussels is their ability to produce a unique adhesive substance that allows them to firmly attach to rocks and other surfaces in aquatic environments. This adhesive is composed of proteins called mussel foot proteins (Mfps), which contain a high concentration of an amino acid called 3,4-dihydroxyphenylalanine (DOPA). DOPA is crucial for adhesive properties, as it forms strong bonds with both organic and inorganic surfaces, even underwater. This natural glue is so effective and versatile that scientists are studying it to develop new, bio-inspired adhesives for medical and industrial applications.
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