Steamed Mussels with White Wine and Garlic
Steamed Mussels with White Wine and Garlic 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 are steamed open in this flavorful liquid, often served with crusty bread to soak up the broth. It's a simple yet elegant seafood preparation that highlights the natural briny sweetness of the mussels.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. A typical serving provides significant amounts of iron, zinc, vitamin B12, and omega-3 fatty acids, with roughly 300-400 calories per generous portion.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 22 g |
| Carbs | 8 g |
| Fat | 9 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 580 mg |
| Vitamin B12 | 20 mcg |
| Iron | 6.5 mg |
| Selenium | 45 mcg |
| Zinc | 3 mg |
| Phosphorus | 280 mg |
| Vitamin C | 12 mg |
| Manganese | 5 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a staple in Belgian 'moules-frites' traditions, often enjoyed communally in brasseries. Nutritionally, mussels are considered one of the most sustainable and eco-friendly seafood choices due to their filter-feeding nature and rapid growth.
