Mediterranean Diet Mussels with Garlic & White Wine

Mediterranean Diet Mussels with Garlic & White Wine Recipe By Registered Dietitian Maya Oueichek

Dive into the heart-healthy and flavorful world of the Mediterranean diet with this delightful recipe for Mussels with Garlic & White Wine Sauce. This dish not only tastes incredible but also offers a trifecta of reasons to make it a regular on your meal plan: it's a sustainable protein source, incredibly easy to prepare, and boasts lightning-fast cooking times.

Why You Should Try This Mediterranean Diet Mussels with Garlic & White Wine Sauce Recipe

Sustainable Protein:

Mussels are an eco-friendly protein choice. They're rich in nutrients and have a lower environmental impact compared to many other protein sources, making them an excellent choice for those mindful of their ecological footprint.

Easy Preparation:

No culinary expertise required! This recipe is a breeze to make, making it perfect for both novice cooks and busy individuals looking for a delicious, hassle-free meal option.

Super Quick:

In just a few minutes, you can have a restaurant-quality dish on your table. Perfect for those hectic weeknights when time is of the essence but flavor is non-negotiable.

Ingredients :

• 2 pounds fresh mussels, cleaned and debearded

• 3 cloves garlic, minced

• 1/2 cup white wine

• 1/4 cup fresh parsley, chopped

• 2 tablespoons olive oil

• Salt and pepper to taste

• Crushed red pepper flakes (optional, for a kick)

• Crusty bread for serving

Directions:

Washing and Inspecting Mussels:

1. Rinse the mussels under cold running water, scrubbing off any debris.

2. Discard any mussels with broken shells or those that do not close tightly when tapped – ensuring freshness and food safety.

Preparing the Dish:

1. In a large pan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.

2. Pour in the white wine, bringing it to a simmer.

3. Add the cleaned mussels to the pan and cover, allowing them to steam for 5-7 minutes or until they open.

4. Discard any unopened mussels.

5. Season with salt, pepper, and optional crushed red pepper flakes.

6. Sprinkle with fresh parsley and serve with crusty bread.

Nutrition Benefits of This Mediterranean Diet Mussels with Garlic & White Wine Sauce Recipe

Zinc for Immunity:

Mussels are an excellent source of zinc, a crucial mineral for immune system function. Supporting your body's defense mechanisms, zinc is essential for warding off illnesses and maintaining overall health.

Lean Protein:

With a high protein content and low fat, mussels provide a lean protein source that promotes muscle maintenance and helps keep you feeling satisfied.

Omega-3 Fatty Acids:

Mussels are rich in omega-3 fatty acids, contributing to heart health by reducing inflammation and supporting optimal cardiovascular function.

Vitamins and Minerals:

This dish packs a punch of vitamins and minerals, including B12, iron, and selenium, supporting energy metabolism, oxygen transport, and antioxidant defense..

Other Mediterranean Diet Fish Recipes:

Mediterranean Diet Blackened Fish Tacos with Chipotle Sauce