Mussels Marinara

Mediterranean Nutritionist

Mussels Marinara

Fresh mussels served in a garlicky broth makes an exquisite appetizer or entrée.

  1. 2 pounds Prince Edward mussels
  2. 1/4 cup extra-virgin olive oil
  3. 4 garlic cloves, peeled and chopped
  4. 1/2 teaspoon crushed red pepper flakes
  5. 1/4 cup white wine, such as Chardonnay
  6. One 16-ounce can no-salt-added whole tomatoes
  7. 2 tablespoons chopped fresh oregano
  8. 2 tablespoons chopped fresh parsley

With a stiff brush wash the mussels in cool running water. Pull off and discard the dark strings attached to the mussel. Throw away any mussels that are not closed or do not close when tapped. In a large skillet with a lid heat the olive oil over medium heat. Add garlic and red pepper flakes and cook until the garlic is golden. Add the mussels, cover, and cook for 2 minutes. Remove the lid. The mussels should be starting to open. Add the white wine, turn the heat to medium high, and cook to slightly thicken the wine, about 5 more minutes. At this point all the mussels should be wide open. Add the tomatoes and their juice, crushing the tomatoes with your hands as you add them. Stir, cover, and cook for 5 minutes. Garnish with fresh oregano and parsley. Serve hot with sliced whole-grain baguette or freshly cooked whole-grain pasta.

Serves 4


Per 8-ounce serving:
  1. Calories: 364
  2. Fat: 19 g (0 g EPA, 0 g DHA, <1 g ALA)
  3. Saturated Fat: 3 g
  4. Cholesterol: 64 mg
  5. Sodium: 665 mg
  6. Carbohydrate: 15 g
  7. Dietary Fiber: 2 g
  8. Sugars: 3 g
  9. Protein: 28 g