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Marinated Mussel Salad

:  March/April 1991, EatingWell Serves Two

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Archaeologists say that humans have been eating mussels for over 20,000 years, but it's unlikely our prehistoric ancestors ever tried them with this tangy lemon-caper marinade. Garlic-Tomato Toasts and a bold Sauvignon Blanc are wonderful with this salad.


Marinated Mussel Salad Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 pounds mussels, debearded and scrubbed (see Tip)
  • 1 medium onion, chopped
  • 1 cup water
  • 1 cup dry white wine
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon capers, rinsed
  • 1/4 teaspoon dry mustard
  • Freshly ground pepper, to taste
  • 4 cups torn leaf lettuce, such as Boston, red leaf or romaine

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Preparation

  1. Place mussels, onion, water and wine in a large saucepan. Cover and bring to a boil over high heat. Cook just until the mussels open, 2 to 3 minutes. Drain, cool and shell the mussels, discarding any that do not open.
  2. Combine lemon juice, parsley, oil, capers, mustard and pepper in a medium bowl. Add the shelled mussels; marinate for at least 5 minutes.
  3. To serve, divide lettuce between 2 plates and top with the mussel mixture.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 2. Cover and chill for up to 8 hours.
  • Tip: Use a stiff brush to scrub mussels under running water. Discard any with broken shells or any whose shells remain open after you tap them lightly. Scrape off any barnacles; pull off the black fibrous “beard”.

Nutrition

Per serving: 204 calories; 9 g fat ( 1 g sat , 4 g mono ); 48 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 21 g protein; 1 g fiber; 372 mg sodium; 363 mg potassium.

Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (40% dv), Iron (35% dv), Folate (22% dv).

Carbohydrate Servings: 12

Exchanges: 1 vegetable, 3 very lean meat, 1 fat


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Recipe Categories

Style/Theme
Entertaining, casual
Entertaining, formal
Make ahead instructions
Quick (total 30 min. or less)
Cooking for 2
Ease of Preparation
Easy
Type of Dish
Main dish, fish/seafood
Salad, main dish
Total Time
30 minutes or less
Servings
2
Ethnic/Regional
Italian
Main Ingredient
Shellfish
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Preparation/ Technique
Marinate/Rub
Steam
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Publication
EatingWell Serves Two
March/April 1991
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