Heart Healthy Mussels in Garlic Wine Sauce

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Heart Healthy Mussels in Garlic Wine Sauce

Healthy Mussels in Garlic Wine Sauce makes an elegantly easy seafood dinner. The delicate flavor of gluten-free mussels pairs perfectly with fiery chili peppers, fresh parsley and lemon juice.

Total Time
30 minutes
Servings
4
Calories
198
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Why You’ll Love These Healthy Mussels in Garlic Wine Sauce

  • Sophisticated and easy: This healthy mussels recipe is an excellent choice when you want to have an elegant dinner that’s easy to make.
  • Healthy and flavorful: These heart-healthy mussels are cooked in a delicious garlic white wine sauce that is made with fresh lemon juice, white wine and garlic, giving the dish tons of flavor.
  • Gluten-free: This mussels recipe is gluten-free and sure to impress your dinner guests.

If you are looking for a recipe for mussels that is healthy without compromising on flavor, you found it. This mussels recipe cooked in garlic wine sauce is a low cholesterol and low fat seafood option that will leave your taste buds wanting more. Eight mussels contain around 20g of protein, making this a high protein meal. You can enjoy these delectable mussels without feeling any guilt, and they’re even gluten free.

Pair these fabulous mussels in garlic wine sauce with a light and healthy salad. Here are some salad options we recommend:

Looking for even more delicious and healthy seafood recipes? We’ve got you covered!

Mussels are pretty easy to cook, and steaming them is typically the preferred method. They only take a few minutes to fully cook before they’re ready to enjoy. Just make sure your mussels are open, discarding any that are unopened. Follow our recipe for the most delectable, easy mussels that will make you want to lick your plate clean.

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Ingredients

Recipe yields 4 servings

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Helpful How-To Video

How to Make Mussels in Garlic Wine Sauce

  1. Step 1

    Wash the mussels under cool running water. Scrub the outside and debeard the mussels (pull fibrous beard toward the hinge of the shell to remove and discard).

  2. Step 2

    In a stockpot, heat oil over medium-high heat. Add the garlic and chilies, if using, and sauté until fragrant, about 1 to 2 minutes. Add the tomatoes, stir and cook, about 2 minutes.

  3. Step 3

    Add the white wine, lemon zest and 1 tablespoon of the lemon juice. Stir to combine.

  4. Step 4

    Add the mussels, cover and steam for 3 minutes. Stir the mussels, cover and steam until the mussels are opened up and cooked, about 2 to 3 minutes. Discard any unopened mussels.

  5. Step 5

    Remove from heat. Sprinkle with the remaining 1 tablespoon lemon juice, scallions, salt and black pepper to taste. Garnish with the parsley and lemon wedges.

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Nutrition Facts

Serving Size:
About 8 mussels

198
Calories
10
g
Fat
47
mg
Cholesterol
561
mg
Sodium
7
g
Carbs
0
g
Sat. Fat
0
g
Fiber
20
g
Protein
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