Mussels Marinara

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
93%
Mussels Marinara
45 min.
4
244kcal

Suggestions


If you're looking to impress your guests or simply indulge in a deliciously healthy meal at home, look no further than this exquisite Mussels Marinara recipe. Bursting with flavor and perfectly complemented by a zesty tomato sauce, this dish showcases the natural sweetness of fresh mussels while maintaining a health-conscious profile. With 244 calories per serving, this dish is not only a feast for the senses but also a light choice for lunch or dinner.

This recipe stands out for its impressive health score of 93, making it a fantastic option for those following gluten-free, dairy-free, and low FODMAP diets. The combination of fresh herbs, crushed red pepper, and a savory marinara transforms everyday mussels into a gourmet experience. In just 45 minutes, you can create a satisfying dish that serves four, perfect for a family dinner or a casual get-together with friends.

Using a Dutch oven, you'll bring together the rich flavors of crushed red pepper and marinara, creating a broth that beautifully steams the mussels to tender perfection. As you watch the shells open, you'll know you’re about to serve a breathtaking dish that's as healthy as it is delicious. Don't forget to garnish with fresh parsley for that final touch of color and flavor. Dive into this easy-to-make yet elegant Mussels Marinara and savor each bite of this ocean delight!

Ingredients

  • 0.3 teaspoon pepper red crushed
  • tablespoons parsley fresh chopped
  • cups basic marinara 
  • pounds mussels scrubbed ( 80 mussels)

Equipment

  • frying pan
  • dutch oven

Directions

  1. Bring Basic Marinara and pepper to a simmer in a large Dutch oven over medium heat.
  2. Add mussels to pan; cover and cook 5 minutes or until shells open. Discard any unopened shells.
  3. Sprinkle with parsley.

Nutrition Facts

Calories244kcal
Protein48.66%
Fat21.18%
Carbs30.16%

Properties

Glycemic Index
31.75
Glycemic Load
7.44
Inflammation Score
-9
Nutrition Score
36.09521737306%

Flavonoids

Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:244.12kcal
12.21%
Fat:5.77g
8.87%
Saturated Fat:1.06g
6.65%
Carbohydrates:18.48g
6.16%
Net Carbohydrates:15.62g
5.68%
Sugar:6.57g
7.3%
Cholesterol:64.77mg
21.59%
Sodium:1535.75mg
66.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.81g
59.62%
Vitamin B12:27.76µg
462.66%
Manganese:8.07mg
403.36%
Selenium:104.77µg
149.67%
Iron:11.05mg
61.37%
Phosphorus:506.87mg
50.69%
Vitamin C:34.03mg
41.25%
Potassium:1299.52mg
37.13%
Vitamin K:38.31µg
36.48%
Vitamin B2:0.61mg
35.79%
Folate:116.77µg
29.19%
Vitamin B3:5.56mg
27.81%
Vitamin B1:0.42mg
27.75%
Zinc:4.13mg
27.55%
Vitamin A:1371.31IU
27.43%
Magnesium:107.4mg
26.85%
Vitamin E:3.98mg
26.54%
Copper:0.43mg
21.65%
Vitamin B5:1.73mg
17.34%
Vitamin B6:0.3mg
15.01%
Fiber:2.87g
11.46%
Calcium:89.04mg
8.9%
Source:My Recipes