Steamed Mussels in White Wine Garlic Sauce
Steamed Mussels in White Wine Garlic Sauce is a classic Belgian and French coastal dish where fresh mussels are cooked in a fragrant broth of white wine, garlic, shallots, and herbs. The mussels open as they steam, absorbing the aromatic liquid, and are typically served with crusty bread or fries to soak up the delicious sauce.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a nutrient-dense option. Mussels are an excellent source of iron, vitamin B12, and omega-3 fatty acids, with a typical serving containing around 300-400 calories depending on portion size and added fats.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 22 g |
| Carbs | 8 g |
| Fat | 12 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 600 mg |
| Iron | 6.5 mg |
| Vitamin B12 | 20 mcg |
| Selenium | 45 mcg |
| Zinc | 3.5 mg |
| Phosphorus | 250 mg |
| Vitamin C | 15 mg |
| Folate | 60 mcg |
| Manganese | 5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a hallmark of Belgian 'moules-frites' tradition, often enjoyed as a social, communal meal. Nutritionally, mussels are considered a sustainable seafood choice with a low environmental impact compared to many other proteins.
