Marinara Sauce with Mussels and Parsley

Dairy Free
Very Healthy
Health score
100%
Marinara Sauce with Mussels and Parsley
45 min.
4
578kcal

Suggestions


Indulge in a delightful culinary experience with our Marinara Sauce with Mussels and Parsley, a dish that brings the taste of the sea to your dinner table. This vibrant sauce is not only dairy-free and incredibly healthy but also bursting with flavors that will leave your guests asking for seconds. With a health score of 100, you can enjoy every bite guilt-free!

The dish features a rich marinara sauce, skillfully crafted with sun-kissed tomatoes, aromatic garlic, and the perfect blend of oregano and red pepper flakes to add just the right amount of warmth. Enriched with fresh mussels, this recipe showcases the magical pairing of the ocean's bounty with the heartiness of pasta. Cooked to perfection, the mussels contribute a wonderful briny essence that elevates the entire dish.

Ready in just 45 minutes and serving four, this recipe is perfect for a cozy family dinner or an elegant gathering with friends. Pair it with your favorite white wine for a truly memorable meal. Each serving contains 578 calories, primarily from wholesome carbohydrates and lean proteins, making it an ideal choice for health-conscious foodies. Join us in creating this delicious masterpiece that not only pleases the palate but also nourishes the body!

Ingredients

  • 28 ounce canned tomatoes diced whole undrained canned
  • 0.5 cup flat-leaf parsley fresh chopped
  • cloves garlic thinly sliced
  • teaspoon kosher salt 
  • 16 ounces pasta 
  • pound mussels cleaned
  • tablespoon olive oil 
  • 1.5 teaspoons oregano dried
  • 0.3 teaspoon pepper flakes red
  • teaspoon sugar 

Equipment

  • pot
  • wooden spoon

Directions

  1. Heat the oil in a large pot over medium heat.
  2. Add the garlic and cook until golden but not browned, about 1 minute.
  3. Add the tomatoes and their juices, red pepper, oregano, salt, and sugar. Bring to a boil. Reduce heat to medium-low and simmer (crushing the tomatoes with the back of a wooden spoon if using whole tomatoes) until the sauce thickens slightly, about 20 minutes.
  4. Add the mussels. Cover and cook until the mussels open, 4 to 6 minutes.
  5. Remove and discard any that don't open. Meanwhile, cook the linguine according to the package directions.
  6. Add the linguine and the parsley to the sauce and toss.

Nutrition Facts

Calories578kcal
Protein17.42%
Fat11.09%
Carbs71.49%

Properties

Glycemic Index
66.77
Glycemic Load
40.23
Inflammation Score
-9
Nutrition Score
37.780869691268%

Flavonoids

Apigenin
16.16mg
Luteolin
0.09mg
Kaempferol
0.12mg
Myricetin
1.16mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:578.25kcal
28.91%
Fat:7.19g
11.06%
Saturated Fat:1.15g
7.18%
Carbohydrates:104.32g
34.77%
Net Carbohydrates:96.25g
35%
Sugar:12.89g
14.32%
Cholesterol:16.19mg
5.4%
Sodium:1022.55mg
44.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.42g
50.84%
Manganese:3.47mg
173.63%
Selenium:99.27µg
141.81%
Vitamin K:140.64µg
133.94%
Vitamin B12:6.94µg
115.67%
Vitamin C:33.81mg
40.99%
Phosphorus:402.18mg
40.22%
Iron:7.18mg
39.87%
Copper:0.77mg
38.6%
Fiber:8.07g
32.29%
Magnesium:126.18mg
31.54%
Potassium:1085.03mg
31%
Vitamin B3:5.45mg
27.23%
Vitamin B6:0.54mg
27.1%
Vitamin E:3.67mg
24.47%
Vitamin A:1201.08IU
24.02%
Vitamin B1:0.36mg
23.83%
Zinc:3.2mg
21.35%
Folate:83.8µg
20.95%
Vitamin B2:0.31mg
18.16%
Vitamin B5:1.39mg
13.85%
Calcium:134.9mg
13.49%
Source:My Recipes