Mussels Marinara

Dairy Free
Very Healthy
Health score
64%
Mussels Marinara
50 min.
6
445kcal

Suggestions

Ingredients

  • tablespoon basil leaves fresh chopped
  • tablespoon parsley leaves fresh chopped
  • large cloves garlic finely chopped
  • tablespoons olive oil light
  • pounds mussels fresh rinsed scrubbed
  • tablespoon oregano leaves fresh chopped
  • servings soup noodles for dipping
  • cans plum tomatoes chopped (32 to 48 ounces total)
  • servings salt and pepper 
  • small onion white finely chopped
  • 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 it 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
51.5
Glycemic Load
20.26
Inflammation Score
-9
Nutrition Score
28.020000022391%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
1.44mg
Luteolin
0.02mg
Isorhamnetin
0.58mg
Kaempferol
0.1mg
Myricetin
0.14mg
Quercetin
2.42mg

Nutrients percent of daily need

Calories:445.3kcal
22.27%
Fat:11.37g
17.49%
Saturated Fat:1.8g
11.23%
Carbohydrates:50.94g
16.98%
Net Carbohydrates:48.52g
17.64%
Sugar:2.44g
2.71%
Cholesterol:43.18mg
14.39%
Sodium:641.78mg
27.9%
Alcohol:4.12g
100%
Alcohol %:1.91%
100%
Protein:26.05g
52.09%
Vitamin B12:18.51µg
308.44%
Manganese:5.9mg
294.98%
Selenium:104.91µg
149.86%
Phosphorus:425.19mg
42.52%
Iron:7.39mg
41.04%
Magnesium:90.62mg
22.66%
Zinc:3.38mg
22.54%
Vitamin B2:0.37mg
22.01%
Vitamin K:22.19µg
21.13%
Vitamin B1:0.31mg
20.72%
Folate:80.79µg
20.2%
Potassium:687.92mg
19.65%
Vitamin C:14.84mg
17.98%
Vitamin B3:3.54mg
17.71%
Copper:0.33mg
16.34%
Vitamin E:2.08mg
13.89%
Vitamin B6:0.23mg
11.28%
Vitamin B5:1.07mg
10.68%
Fiber:2.42g
9.67%
Calcium:76.8mg
7.68%
Vitamin A:337.86IU
6.76%