Belgian Moules-Frites, or Moules et Frites, is a quintessential dish in Belgian cuisine, celebrated for its simplicity and robust flavors. The dish consists of fresh mussels cooked in a fragrant broth and served with crispy, golden fries. It’s a beloved staple in Belgium, commonly enjoyed in restaurants and homes alike.

Moules-Frites has deep roots in Belgian culinary history. Mussels have been a popular food source in coastal regions for centuries, while fries have their origins debated between Belgium and France. The combination of mussels and fries became popular in Belgium in the late 19th and early 20th centuries. Today, it is considered a national dish and a symbol of Belgian gastronomy, often enjoyed with a side of mayonnaise and a cold Belgian beer.

Ingredients

- 2 pounds fresh mussels

- 1 onion, diced

- 2 cloves garlic, minced

- 1 cup white wine

- 1 cup chicken or vegetable broth

- 2 tablespoons butter

- 2 tablespoons flour

- Salt and pepper to taste

- 4 large potatoes

- Vegetable oil for frying

- Fresh parsley for garnish

- Mayonnaise for dipping (optional)

Instructions

1. Prepare the Mussels:

  - Rinse the mussels under cold water, scrubbing off any dirt or debris.

  - Discard any mussels that are cracked or do not close when tapped.

2. Cook the Mussels:

  - In a large pot, melt the butter over medium heat.

  - Add the onion and garlic, sautéing until softened.

  - Sprinkle the flour over the mixture, stirring to combine. Cook for a minute until slightly browned.

  - Pour in the white wine and broth, stirring well. Bring to a boil.

  - Add the mussels to the pot, cover with a lid, and cook for 5-7 minutes, shaking the pot occasionally, until the mussels open. Discard any that do not open.

3. Prepare the Fries:

  - Peel and cut the potatoes into thin fries.

  - Heat the vegetable oil in a deep fryer or large pot.

  - Fry the potatoes in batches until golden brown and crispy. Drain on paper towels and season with salt.

4. Serve:

  - Arrange the mussels in the center of a large platter and pile the fries around them.

  - Spoon the broth over the mussels and garnish with fresh parsley.

  - Serve with mayonnaise for dipping the fries, and enjoy with a side salad or a cold Belgian beer.

Nutrition Value:

Here are the approximate nutritional values for each of the ingredients listed:

1. 2 pounds fresh mussels:

  - Calories: 340

  - Carbohydrates: 12g

  - Protein: 48g

  - Fat: 7g

  - Sodium: 680mg

  - Cholesterol: 170mg

  - Vitamins: Rich in vitamin B12 and vitamin C

  - Minerals: High in iron, selenium, and manganese

  - Nutritional benefit: Mussels are an excellent source of lean protein, rich in omega-3 fatty acids, which are beneficial for heart health. They also provide a significant amount of vitamin B12, essential for nerve function and red blood cell formation.

2. 1 onion, diced:

  - Calories: 44

  - Carbohydrates: 10g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 4mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C and vitamin B6

  - Minerals: Contains manganese, potassium, and folate

  - Nutritional benefit: Onions are low in calories but rich in antioxidants and vitamin C, which support immune health. They also contain compounds that have anti-inflammatory properties.

3. 2 cloves garlic, minced:

  - Calories: 9

  - Carbohydrates: 2g

  - Protein: 0.5g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C and B6

  - Minerals: Contains manganese, selenium, and calcium

  - Nutritional benefit: Garlic is known for its antibacterial and antiviral properties. It supports heart health by helping to lower blood pressure and cholesterol levels.

4. 1 cup white wine:

  - Calories: 121

  - Carbohydrates: 3.8g

  - Protein: 0.1g

  - Fat: 0g

  - Sodium: 7mg

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of vitamins B2 and B6

  - Minerals: Contains potassium, magnesium, and calcium

  - Nutritional benefit: White wine in moderation can offer some antioxidants, such as flavonoids and resveratrol, which may benefit heart health.

5. 1 cup chicken or vegetable broth:

  - Calories: 15 (chicken), 12 (vegetable)

  - Carbohydrates: 1g (chicken), 2g (vegetable)

  - Protein: 1.5g (chicken), 0.5g (vegetable)

  - Fat: 0.5g (chicken), 0g (vegetable)

  - Sodium: 860mg (chicken), 700mg (vegetable)

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of vitamin A and B vitamins

  - Minerals: Contains potassium and magnesium

  - Nutritional benefit: Broth adds flavor and moisture to dishes with minimal calories. It provides essential electrolytes and minerals that support hydration and overall health.

6. 2 tablespoons butter:

  - Calories: 204

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 23g

  - Sodium: 160mg

  - Cholesterol: 61mg

  - Vitamins: Rich in vitamins A, D, E, and K

  - Minerals: Contains small amounts of calcium and phosphorus

  - Nutritional benefit: Butter provides a rich source of fat-soluble vitamins, particularly vitamin A, which is important for vision and immune function. It also adds a creamy texture and flavor to dishes.

7. 2 tablespoons flour:

  - Calories: 56

  - Carbohydrates: 12g

  - Protein: 2g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of B vitamins

  - Minerals: Contains iron and magnesium

  - Nutritional benefit: Flour is a source of carbohydrates, providing energy. It is often used as a thickening agent in cooking.

8. Salt and pepper to taste:

  - Calories: 0

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: Variable, depending on amount used

  - Cholesterol: 0mg

  - Vitamins: None

  - Minerals: None

  - Nutritional benefit: Salt and pepper enhance the flavor of dishes. However, salt should be used in moderation to avoid excessive sodium intake, which can affect blood pressure.

9. 4 large potatoes:

  - Calories: 620

  - Carbohydrates: 140g

  - Protein: 14g

  - Fat: 0g

  - Sodium: 48mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C and B6

  - Minerals: Contains potassium, manganese, and magnesium

  - Nutritional benefit: Potatoes are a good source of carbohydrates for energy. They also provide essential vitamins and minerals, especially potassium, which supports heart health and muscle function.

10. Vegetable oil for frying:

  - Calories: 240 (per 2 tablespoons)

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 28g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: None

  - Minerals: None

  - Nutritional benefit: Vegetable oil is a source of fats necessary for energy and absorption of fat-soluble vitamins. However, frying increases the calorie content of food, so it should be consumed in moderation.

11. Fresh parsley for garnish:

  - Calories: 2 (per tablespoon)

  - Carbohydrates: 0.4g

  - Protein: 0.1g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin K, also contains vitamin C and A

  - Minerals: Contains small amounts of calcium, iron, and potassium

  - Nutritional benefit: Parsley is rich in antioxidants and vitamin K, which is important for blood clotting and bone health. It adds a fresh, vibrant flavor to dishes.

12. Mayonnaise for dipping (optional):

  - Calories: 188 (per 2 tablespoons)

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 20g

  - Sodium: 180mg

  - Cholesterol: 15mg

  - Vitamins: Contains vitamin E and K

  - Minerals: None

  - Nutritional benefit: Mayonnaise is high in fats, particularly omega-3 and omega-6 fatty acids, which are important for brain function and cell health. However, it should be used in moderation due to its high calorie and fat content.

Please note that these values are approximate and can vary based on factors such as the brand of the ingredients and the cooking method.

The fries, on the other hand, are high in calories and fat. A serving of fries contains approximately 350 calories and 18 grams of fat. To reduce the calorie and fat content of this dish, you can bake the fries instead of frying them.