Moules Marinières with Fennel and Garlic

Method

1. Clean the mussels: scrub the mussels under cold running water and pull off any stringy "beards". Throw away any with broken shells, and any open ones that don't close when tapped firmly.
2. Soften: in a large, wide pan with a lid, heat the oil and gently cook the shallots, fennel, garlic, thyme and bay for 5 minutes, until soft but not coloured.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
3. Steam: add the stock and lemon juice, turn up the heat and bring to a boil. Tip in the mussels, cover tightly and cook for 4–5 minutes, shaking the pan now and then, until they have all opened.
4. Finish: lift the mussels into warm bowls with a slotted spoon. Throw away any that haven't opened. Stir the crème fraîche, if using, and most of the parsley into the broth, and season.
5. Serve: pour the broth over the mussels and scatter with parsley and fennel fronds. Serve with a green salad, or a slice of sourdough to mop up the broth if you're not keeping it keto.

Why it's good for you: Mussels are one of the most nutritious and sustainable seafoods there is: an excellent source of vitamin B12, iron, zinc, selenium and omega-3 fats, and rope-grown mussels actually help to clean the water they grow in. Fennel adds a gentle aniseed sweetness and has long been used to soothe digestion.

Good to know: Traditionally eaten in months with an "R" in them (September to April), when mussels are at their best. Always buy them live from a trusted fishmonger. The classic recipe uses white wine; this version uses stock and lemon instead.