Mussels Marinara

Mussels Marinara is a classic Italian seafood dish featuring fresh mussels steamed in a vibrant tomato-based sauce with garlic, white wine, and aromatic herbs. It typically includes ingredients like crushed tomatoes, olive oil, parsley, and sometimes chili flakes for a touch of heat. Originating from coastal regions of Italy, it's a staple in Mediterranean cuisine, celebrated for its simplicity and bold flavors.

🍽️ Nutrition at a glance

This dish is high in protein from the mussels, low in carbohydrates, and moderate in healthy fats from olive oil. It provides essential nutrients like iron, vitamin B12, and omega-3 fatty acids, with a rough calorie range of 250-350 per serving depending on portion size and sauce richness.

Nutrition breakdown

Calories	280 kcal
Protein	20 g
Carbs	15 g
Fat	14 g
Fiber	2 g
Sugar	6 g
Sodium	680 mg
Iron	6.0 mg
Vitamin B12	20.0 mcg
Selenium	55.0 mcg
Zinc	4.5 mg
Manganese	3.5 mg
Phosphorus	250 mg
Vitamin C	15 mg
Folate	65 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Mussels Marinara reflects Italy's coastal culinary traditions, where fresh seafood is paired with pantry staples for quick, flavorful meals. Nutritionally, mussels are considered a sustainable superfood, packed with minerals that support heart health and energy levels.