Mussels Marinara
SuperfoodExceptional nutritional value
Mussels in a tomato and garlic sauce.
Mussels marinara is fresh mussels steamed open in a sauce of tomatoes, garlic, olive oil, white wine and chili flakes, finished with parsley. It is high in protein and low in fat, and mussels are rich in vitamin B12, iron and selenium. Discard any mussels that stay closed after cooking, and serve crusty bread to soak up the sauce.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 14g | 25.0% |
| Fat | 3g | 4.3% |
| Carbs | 8g | 2.7% |
| Simple Sugars | 2.8g | Estimate |
| Complex Carbs | 5.2g | Estimate |
| Water | 72g | 2.9% |
| Calories | 115 | 5.1% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.44 | g | 2.2% |
| Monounsaturated | 1.88 | g | 7.5% |
| Polyunsaturated | 0.43 | g | 3.3% |
| Omega-3 | 0.129 | g | Estimate |
| EPA | 44 | mg | 4.9% |
| DHA | 60 | mg | 6.7% |
| Omega-6 | 0.301 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 8.92 | mg |
| Vitamin E | 1.52 | mg |
| Selenium | 22.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 32.8 | mcg | 3.6% |
| vitamin B1 | 0.098 | mg | 8.2% |
| vitamin B2 | 0.117 | mg | 9.0% |
| vitamin B3 | 1.3 | mg | 8.1% |
| vitamin B6 | 0.113 | mg | 6.6% |
| vitamin B9 | 22.8 | mcg | 5.7% |
| vitamin B12 | 4.93 | mcg | 205.4% |
| vitamin C | 8.92 | mg | 9.9% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.52 | mg | 10.1% |
| vitamin K | 28 | mcg | 23.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 35.1 | mg | 3.5% |
| iron | 2.72 | mg | 15.1% |
| magnesium | 28.7 | mg | 7.2% |
| phosphorus | 117 | mg | 16.7% |
| potassium | 322 | mg | 12.4% |
| sodium | 300 | mg | 13.0% |
| zinc | 0.955 | mg | 8.7% |
| copper | 0.141 | mg | 15.7% |
| manganese | 1.78 | mg | 77.4% |
| selenium | 22.2 | mcg | 40.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 260 | mg | 37.1% | 104% |
| Isoleucine | 572 | mg | 40.9% | 123% |
| Leucine | 922 | mg | 33.8% | 97% |
| Lysine | 972 | mg | 46.3% | 130% |
| Methionine | 469 | mg | 44.7% | 131% |
| Phenylalanine | 900 | mg | 51.4% | 141% |
| Threonine | 568 | mg | 54.1% | 146% |
| Tryptophan | 150 | mg | 53.6% | 146% |
| Valine limiting | 581 | mg | 31.9% | 93% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- Fresh mussels, cleaned 1 kg
- Canned crushed tomatoes 400 g
- Garlic, minced 4 cloves
- White wine 120 ml
- Olive oil 3 tbsp
- Red pepper flakes 1/2 tsp
- Fresh parsley, chopped 3 tbsp
- Salt to taste
Instructions
- 1
Scrub the mussels and pull off any beards, discarding any that stay open when tapped.
- 2
Heat the olive oil in a large pot and gently cook the garlic and red pepper flakes until fragrant.
- 3
Add the crushed tomatoes and a pinch of salt, and simmer for 8 to 10 minutes.
- 4
Pour in the white wine and bring the sauce to a rapid simmer.
- 5
Add the mussels, cover the pot and steam for 4 to 5 minutes, shaking occasionally.
- 6
Cook until the mussels have opened, discarding any that remain closed.
- 7
Stir through the parsley and serve in bowls with plenty of sauce and crusty bread.