Marinated Mussel Salad
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.
- 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
- 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.
- Combine lemon juice, parsley, oil, capers, mustard and pepper in a medium bowl. Add the shelled mussels; marinate for at least 5 minutes.
- 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”.
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
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Total Time
- 30 minutes or less
- Main Ingredient
- Ease of Preparation