Moules Mariniere

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients
Mussels are loaded with good nutrition for very few calories. They are usually restaurant food, which is a shame, not just because they are inexpensive and very easy to cook, but because they are...

Ingredients

  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 3 cloves of garlic, thinly sliced
  • 1 dried red cayenne pepper, broken into pieces (optional)
  • 2 lemons, juiced, mixed with 3/4 cup of water
  • 1 cup chopped cherry tomatoes or canned plum tomatoes
  • 1 pound mussels – cleaned and de-bearded – see Ann’s Tips
  • 2 tablespoons chopped flat-leaf parsley
  • Sea salt

Nutrition Facts

Calories

190 cals

Fat

10 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

6 g

Carbohydrates

13 g

Sugar

3 g

Fiber

2 g

Protein

15 g

Sodium

567 mg

Directions

  1. In a large pot with a tight fitting lid, heat the olive oil over a medium-high flame. Add the onion and cook until translucent, about 5 minutes. Add the garlic and cayenne if using and cook until the garlic starts to color, about 1 minute. Add the lemon mixture and cook down until it has reduced by half. Add the chopped tomato and cook 2 minutes more.
  2. Add a generous pinch of salt, the cleaned mussels and the chopped parsley. Close the lid and cook them over a high heat, shaking the pan until all the mussels are open, and they have given up their liquor, about 3 minutes.
  3. Serve immediately in large bowls with their liquor poured over them, and an empty bowl for the shells. Discard any that remain tightly closed. Eat with crispy fresh bread and a simple green salad.

Chef Tips

Mussels are living things, and need to stay that way until they are cooked. Eating a bad one can cause great discomfort. If you’re not used to handling them, check out our article for tips on buying and cooking mussels.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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