Light moules marinière
Nutrition per serving
Mussels cooked in white wine with shallot and parsley, in a light version with no cream. High in protein and iron for very few calories, they make a sociable dinner with a taste of the sea.
Prep: 15 min | Cooking: 10 min | Servings: 4 | Difficulty: Easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 256 kcal · 28 g protein · 11 g carbohydrate · 7 g fat
Ingredients
Method
- Scrub and clean the mussels thoroughly.
- Soften the shallots in the oil.
- Add the white wine and the mussels.
- Cover and cook for 6 to 8 minutes until they open, then sprinkle with parsley.
Nutritional benefits
Mussels are among the shellfish richest in protein, iron and vitamin B12, for very few calories and little fat. Cooked without cream, they stay a slimming dish with a taste of the sea. Good for cholesterol and naturally gluten-free.
Variations and substitutions
- With light cream for a Normandy-style version.
- With curry and coconut milk.
- With tomatoes (Provençal-style).
- Served with oven chips or a salad.
Storage and make-ahead
Eat straight away; do not keep cooked mussels. Throw away any that stay closed.
💡 Good to know
Discard any mussels that are broken or open before cooking, and any that stay closed afterwards: this is the basic safety rule for shellfish.
Related reading
Discover more high-protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes.
Foods in this recipe: mussels · shallots · white wine · parsley · olive oil.
You might also like these recipes: Provençal-style cod with tomatoes and olives · Oven-baked sea bream with sunshine vegetables · Cod on a bed of melted leeks.
