Steamed Mussels in Tomato Broth

August/September 2005, March/April 1995, The EatingWell Diabetes Cookbook (2005)

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With fresh mussels increasingly available at supermarket fish counters, you can easily make this bistro favorite at home.

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Steamed Mussels in Tomato Broth

Makes: 4 servings

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  • 1 teaspoon extra-virgin olive oil
  • 4 cloves garlic, finely chopped
  • 6 ripe plum tomatoes, cored and coarsely chopped
  • 1 cup dry white wine
  • 3 pounds mussels, scrubbed and debearded (see Tip)
  • 2 teaspoons chopped fresh parsley


  1. Warm oil in a large pot with a tight-fitting lid over low heat. Add garlic and cook, stirring, until golden, about 3 minutes. Add tomatoes, increase the heat to high and stir for 1 minute more. Pour in wine and bring to a boil.
  2. Add mussels, cover and steam, occasionally giving the pan a vigorous shake, until all the mussels have opened, 3 to 4 minutes. Discard any that do not open. Transfer the mussels to a serving bowl. Spoon the broth over the mussels and sprinkle with parsley.

Tips & Notes

  • Tip: To clean mussels, scrub them with a stiff brush under cold running water. Scrape off any barnacles using the shell of another mussel. Just before cooking, pull off the "beard" from each one.
  • Discard any mussels with broken shells or any that do not close when tapped.


Per serving: 267 calories; 6 g fat (1 g sat, 1 g mono); 64 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 28 g protein; 1 g fiber; 427 mg sodium; 587 mg potassium.

Nutrition Bonus: Selenium (146% daily value), Vitamin C (50% dv), Iron (45% dv), Potassium (17% dv).

Carbohydrate Servings: 1

Exchanges: 1 vegetable, 4 very lean meat

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