Heart Healthy Mussels in Garlic Wine Sauce Recipe
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.
Ingredients
Recipe yields 4 servings
1 1/2 lbs mussels
2 Tbsp olive oil
4 garlic cloves, minced
2 chili peppers, chopped (optional)
2 plum tomatoes, chopped
1/2 cup dry white wine
1 Tbsp lemon zest
2 Tbsp fresh lemon juice
1/4 cup minced scallions
1/8 tsp salt
Black pepper to taste
2 Tbsp chopped fresh parsley
1 lemon, cut into wedges
Helpful how to videos
Directions
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).
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.
Step 3
Add the white wine, lemon zest and 1 tablespoon of the lemon juice. Stir to combine.
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.
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.
Time: 30 minutes
Servings: 4
Calories: 198
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: About 8 mussels
Per serving:
calories:198
total fat:10g
sat fat:0g
cholesterol:47mg
sodium:561mg
total carb:7g
fibers:0g
proteins:20g
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About This Healthy Recipe
For an elegant dinner entrée that’s sure to impress, consider making these delicious mussels in garlic wine sauce. Mussels are a low-fat and low-cholesterol seafood option that really make a statement. When you pair the heart-healthy mussels with a flavorful sauce made from white wine, lemon juice, garlic, tomatoes and chili peppers, the taste can’t be beat. Not only is this seafood entrée good for your heart, but it’s also a decadent gluten-free meal that makes it feel like you’re celebrating something special. You may be surprised by how protein-rich mussels are – only 8 mussels contain 20g of muscle-building and appetite-satiating protein. But despite all the healthy nutrition stats in this mussel recipe, what will really win you over is the taste. The sauce is so flavorful you’ll want to lick the bowl clean!
Thank you!