Mussels

Dairy Free
Very Healthy
Health score
62%
Mussels
40 min.
6
445kcal

Suggestions

Ingredients

  • 1 tablespoon basil leaves fresh chopped
  • 4 large cloves garlic finely chopped
  • 3 tablespoons olive oil light
  • 4 pounds mussels fresh rinsed scrubbed
  • 1 tablespoon oregano leaves fresh chopped
  • 6 servings soup noodles for dipping
  • 6 servings salt and pepper 
  • 1 small onion white finely chopped
  • 1 cup white wine 

Equipment

  • frying pan

Directions

  1. Heat the oil in a large saute pan over medium heat.
  2. Add the onion and garlic and saute until cooked.
  3. Add the wine and reduce by half, then add the plum tomatoes, oregano and parsley.
  4. Add the mussels to the pan and allow to cook for about 10 minutes until all the mussels are open.
  5. Transfer mussels to a platter. (Discard any mussels that do not open.)
  6. You can mound some pasta in the center of the plate surrounded by the mussels or have some bruschetta handy for dipping into the sauce.
  7. Adjust the seasoning for the sauce with salt and pepper, as necessary. Coat the mussels with the sauce and sprinkle with fresh chopped basil just before serving.

Nutrition Facts

Calories445kcal
Protein25.4%
Fat24.94%
Carbs49.66%

Properties

Glycemic Index
39.83
Glycemic Load
20.25
Inflammation Score
-9
Nutrition Score
27.406521714252%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.58mg
Kaempferol
0.09mg
Myricetin
0.04mg
Quercetin
2.42mg

Nutrients percent of daily need

Calories:445kcal
22.25%
Fat:11.36g
17.48%
Saturated Fat:1.8g
11.23%
Carbohydrates:50.88g
16.96%
Net Carbohydrates:48.49g
17.63%
Sugar:2.43g
2.7%
Cholesterol:43.18mg
14.39%
Sodium:641.39mg
27.89%
Alcohol:4.12g
100%
Alcohol %:1.92%
100%
Protein:26.02g
52.05%
Vitamin B12:18.51µg
308.44%
Manganese:5.9mg
294.91%
Selenium:104.9µg
149.86%
Phosphorus:424.72mg
42.47%
Iron:7.34mg
40.8%
Magnesium:90.25mg
22.56%
Zinc:3.37mg
22.49%
Vitamin B2:0.37mg
21.97%
Vitamin B1:0.31mg
20.67%
Folate:79.73µg
19.93%
Potassium:683.44mg
19.53%
Vitamin B3:3.53mg
17.66%
Vitamin C:13.9mg
16.85%
Copper:0.33mg
16.28%
Vitamin E:2.08mg
13.84%
Vitamin B6:0.22mg
11.23%
Vitamin K:11.23µg
10.69%
Vitamin B5:1.07mg
10.65%
Fiber:2.39g
9.57%
Calcium:75.85mg
7.58%
Vitamin A:278.93IU
5.58%