Mussels in White Wine Sauce Recipe⏱ 35 min total

Mussels in White Wine Sauce Recipe

Per 1 serving · 281 g · 7 ingredients

Calories
287
14%
of a 2,000 cal day
  • Protein
    28g
    43% of calories
  • Carbs
    13g
    20% of calories
  • Fat
    11g
    38% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Mussels in White Wine Sauce Recipe (281 g) has 287 calories, with 28 g of protein, 13 g of carbohydrates and 11 g of fat. Most of its energy comes from protein (43% of calories). It is high in protein (55% DV), Vitamin C (27% DV) and Vitamin K (52% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 28%, 23% and 26% of the daily value.

Per 100 g
102cal
low energy density
Protein per 100 cal
9.7g
Net carbs
12g
carbs minus fiber
Fiber
0.5g
1.1 g sugar

High in

20%+ of the daily value

  • Protein55%
  • Vitamin C27%
  • Vitamin K52%
  • Thiamine30%
  • Riboflavin (B2)37%
  • Niacin24%

Good source of

10–19% of the daily value

  • Vitamin A19%
  • Vitamin E10%
  • Vitamin B615%
  • Potassium17%

Watch

20%+ of the daily value

  • Sodium28%
  • Saturated fat23%
  • Cholesterol26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 15 min
  1. 1

    Put the mussels in a bowl of salted water (1 Tbsp salt per quart of water) for 10-15 minutes. Throw out any that are wide open or refuse to close when you handle them as these ones are likely dead. Looking over the closed mussels, see if any still have their beards (long hairy byssal threads which help anchor the mussel to surfaces) and pull them out, pulling slowly and strongly towards the hinge of the shell.

  2. 2

    Put 1/2 cup of dry white wine in the bottom of a large pot (at least 4-quart). Add the mussels to the pot. Cover and bring to a boil and then reduce the heat to low. As the mussels cook, they will release their highly flavored water into the pot. Cook until shells have opened, and the mussels are just cooked, looking steamed and soft, 5 to 7 minutes. Take care not to overcook, or the mussels will be rubbery and hard. Once the mussels are cooked, carefully remove them from the pot to a bowl, one-by-one using tongs, including those that have broken loose from their shells. Do not discard the water in the pot!

  3. 3

    Let the water in the pot settle for a minute. Any grit will settle to the bottom. Gently pour out the cooking water into a measuring cup, leaving the grit in the pot to discard of later. If the water you've measured out is still a little gritty, filter out the grit using a sieve.

  4. 4

    Melt the butter in a medium-sized saucepan. Add the shallots and cook a couple minutes until translucent. Add the garlic and cook a minute more. If you want your sauce to be a little thick, add a teaspoon or two of flour to the pan, stir to combine. (Otherwise skip the flour.) Slowly add about a cup of the filtered mussel cooking water to the saucepan, stirring to create a smooth sauce. Add the minced parsley to the sauce.

  5. 5

    Place mussels in serving bowls. Pour some sauce over each bowl of mussels.

  6. 6

    Serve immediately. Serve with crusty bread for dipping in the sauce.

Vitamins & minerals

Amounts for 1 serving (281 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A173 μg
19%
Vitamin C25 mg
27%
Vitamin D0.1 μg
1%
Vitamin E1 mg
10%
Vitamin K62 μg
52%
Thiamine0.4 mg
30%
Riboflavin (B2)0.5 mg
37%
Niacin4 mg
24%
Vitamin B60.2 mg
15%
Folate (B9)107 μg
27%
Vitamin B1227 μg
1,134%
Pantothenic acid1 mg
24%
Choline152 mg
28%

Minerals

NutrientAmount% Daily Value
Calcium76 mg
8%
Iron9 mg
118%
Potassium812 mg
17%
Magnesium85 mg
20%
Phosphorus467 mg
67%
Zinc4 mg
34%
Copper0.2 mg
25%
Manganese8 mg
339%
Selenium103 μg
187%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene201 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)1 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0.4 g—
Fluoride60 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid4 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol157 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 60.1 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 287 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 54min
    Walking (3.5 mph)
  • 34min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 40min
    Swimming laps

Common questions

How many calories are in Mussels in White Wine Sauce Recipe?

One serving of Mussels in White Wine Sauce Recipe (1 serving) has 287 calories, which works out to 102 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Mussels in White Wine Sauce Recipe high in protein?

Yes. It has 28 g of protein per serving, and 43% of its calories come from protein (9.7 g of protein per 100 calories).

Is Mussels in White Wine Sauce Recipe keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mussels in White Wine Sauce Recipe?

655 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mussels in White Wine Sauce Recipe?

1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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