Discover how to make Moules Marinières, a classic French dish featuring mussels cooked in a flavorful white wine sauce with garlic and parsley. This easy-to-follow recipe transforms fresh mussels into a delectable seafood dish, perfect for any occasion. Learn the step-by-step process to achieve tender mussels infused with aromatic herbs and a rich, savory broth. Ideal for impressing guests or enjoying a gourmet meal at home.

Ingredients:

- 2 pounds fresh mussels

- 1 tablespoon olive oil

- 1 small onion, finely chopped

- 2 garlic cloves, minced

- 1 cup white wine

- 1 cup chicken or vegetable broth

- 1 bunch fresh parsley, chopped

- Salt and pepper to taste

- 1 tablespoon butter (optional)

Instructions:

Prepare Mussels: Rinse the mussels under cold water, scrubbing the shells and removing any beards. Discard any mussels that are open and do not close when tapped.

Cook Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened and translucent, about 5 minutes. Add the minced garlic and cook for an additional minute.

Add Liquids: Pour in the white wine and chicken or vegetable broth. Bring to a simmer.

Cook Mussels: Add the cleaned mussels to the pot. Cover and cook for about 5-7 minutes, or until the mussels have opened. Discard any mussels that do not open.

Finish the Dish: Stir in the chopped parsley and butter (if using). Season with salt and pepper to taste.

Serve: Transfer the mussels and broth to serving bowls. Garnish with additional parsley if desired. Serve with crusty bread for dipping into the flavorful broth.

Enjoy your Moules Marinières with a glass of crisp white wine for an authentic French experience!

Nutritional Values

Mussels (2 pounds)

  - Calories: 200-250 calories per 3.5 ounces (100 grams)

  - Protein: Approximately 24 grams per 3.5 ounces

  - Fat: 2 grams per 3.5 ounces

  - Carbohydrates: 7 grams per 3.5 ounces

Benefits:

   - High in Protein: Mussels are a great source of high-quality protein, which supports muscle growth and repair.

   - Rich in Omega-3 Fatty Acids: They provide heart-healthy omega-3s, which can reduce inflammation and improve cardiovascular health.

   - Vitamins and Minerals: Mussels are rich in B vitamins, particularly B12, and minerals like iron, zinc, and selenium, which support overall health and immune function.

Olive Oil (1 tablespoon)

  - Calories: 120 calories

  - Fat: 14 grams (primarily monounsaturated fats)

Benefits:

   - Heart Health: Rich in monounsaturated fats, which can improve heart health by reducing bad cholesterol levels.

   - Antioxidants: Contains antioxidants like vitamin E and polyphenols, which help protect cells from oxidative stress.

Onion (1 small)

  - Calories: 40-50 calories

  - Protein: 1 gram

  - Fat: 0 grams

  - Carbohydrates: 9 grams

Benefits:

   - Rich in Antioxidants: Contains antioxidants such as quercetin, which can help reduce inflammation and support immune health.

   - Supports Digestive Health: Onions are a good source of dietary fiber, which aids in digestion.

Garlic (2 cloves)

  - Calories: 10 calories

  - Protein: 0.5 grams

  - Fat: 0 grams

  - Carbohydrates: 2 grams

Benefits:

   - Immune Support: Contains compounds like allicin that have antimicrobial properties and can boost immune function.

   - Heart Health: May help lower blood pressure and improve cholesterol levels.

White Wine (1 cup)

  - Calories: Approximately 120 calories

  - Carbohydrates: 4 grams

Benefits:

   - Flavor Enhancer: Adds a depth of flavor to the dish, which can enhance the overall taste without additional calories or fat.

Chicken or Vegetable Broth (1 cup)

  - Calories: 10-15 calories

  - Protein: 1-2 grams

  - Fat: 0 grams

  - Carbohydrates: 1-2 grams

Benefits:

   - Low in Calories: Provides flavor with minimal calories.

   - Hydration: Contributes to the liquid content of the dish, which helps keep the mussels moist and flavorful.

Fresh Parsley (1 bunch)

  - Calories: 10-15 calories

  - Protein: 1 gram

  - Fat: 0 grams

  - Carbohydrates: 3 grams

Benefits:

   - Rich in Vitamins: Contains vitamins A, C, and K, which are important for skin health, immune function, and bone health.

   - Antioxidants: Parsley is a good source of antioxidants that help protect against oxidative damage.

Butter (1 tablespoon, optional)

  - Calories: 100 calories

  - Fat: 11 grams

  - Carbohydrates: 0 grams

Benefits:

   - Flavor and Texture: Adds richness and enhances the flavor of the broth. However, it’s optional if you want to keep the dish lower in fat.