Low-Calorie Mussel Recipes

Find healthy, delicious low-calorie mussel recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Fisherman's Stew with Roasted Garlic Crostini

Rating: Unrated
1
This Fisherman's stew recipe is loaded with cod, shrimp, and mussels and will warm you right up on cold winter days. The crostini served alongside are made with homemade roasted garlic, and perfect for soaking up every last morsel of the stew.

Italian Mussels & Pasta

Rating: Unrated
3
This combination of mussels with plenty of garlic, parsley, saffron and white wine was inspired by the Venetian soup zuppa de peoci, which is usually ladled over sliced crusty bread. Here we serve it over pasta. For a more elegant presentation you can remove the mussels from their shells before serving…but then again, who wants to be elegant? Enjoy!

Quick Paella with Shrimp & Mussels

Rating: Unrated
3
Our quick take on paella is studded with mussels and shrimp. Traditional paella made with short-grain rice takes a while to cook and can be a bit tricky. Instant brown rice is a great shortcut--what it lacks in authenticity it more than makes up for in convenience. Make sure you seek out saffron, which gives the dish its distinctive yellow color and signature flavor. Serve with: Spinach salad.

Mussels with White Beans & Tomatoes

Rating: Unrated
1
Cooking mussels may seem intimidating, but here we've made it quick and easy. We've added white beans to turn this classic mussels-in-white-wine-sauce dish into a heartier weeknight meal. Serve with whole-grain crusty bread to sop up the flavorful broth.

Steamed Mussels in Tomato Broth

Rating: Unrated
2
With fresh mussels increasingly available at supermarket fish counters, you can easily make this bistro favorite at home.

Brodetto di Pesce (Adriatic-Style Seafood Stew)

You will find versions of this hearty fish stew all along Italy's Adriatic coast. In Abruzzo, the stew is spiked with hot pepper and served with grilled or toasted bread to sop up the sauce. Be sure to find the freshest fish possible and serve with your favorite Italian wine.

Puglian-Style Paella

In this Italian paella recipe, potatoes and other vegetables are layered with mussels and rice and baked in a casserole dish. Be sure to cover the rice completely with vegetables to ensure it cooks properly.

Coconut-Curry Mussels

Rating: Unrated
1
In this healthy seafood dinner recipe, a 3-ounce serving of mussels delivers 665 mg of heart-healthy omega-3s--about what you'd get from the same amount of albacore tuna. Serve with crusty whole-grain bread or brown-rice noodles to soak up the delectable sauce.

Cioppino

Rating: Unrated
1
Cioppino is a fish stew traditionally made by Italian fishermen who settled in the North Beach/Fisherman's Wharf section of San Francisco. It was originally made on fishing boats with whatever fish were at hand. This cioppino comes to us from California chef and cooking teacher John Ash, who has been an advocate for sustainable-food issues for years and has served on the board of advisors of Seafood Watch--the advocacy arm of the Monterey Bay Aquarium. Ash chose a variety of shellfish for this recipe, all of which are Seafood Watch Best Choices or Good Alternatives.

Spanish Tapas-Inspired Mussels

Rating: Unrated
1
When you think “mussels” you may not instantly think “chickpeas,” but the two are joined in tasteful union in this delicious, bistro-style dish. You'll want some crusty bread to sop up the sauce.

Creamy Seafood Soup with Basil

A stock reduction gives this creamy seafood soup a big burst of flavor. By using fat-free half-and-half--instead of tradional cream--we've significantly lightened up this soup.

Grilled Mussels with Salsa Verde

Rating: Unrated
1
This is a fun little appetizer of mussels roasted with salsa verde, a bold-flavored Italian sauce made with lots of fresh herbs, garlic and anchovies. We blanch the garlic in this version to give it a more subtle flavor that doesn't overpower the mussels. The bonus in this recipe is that you get leftover mussel broth, which is a delicious base for seafood soups and sauces.

Inspiration and Ideas

Mussels South of Two Borders

Rating: Unrated
3
Prince Edward Island may account for a healthy share of the world's mussel production, but this recipe takes those mollusks farther south for a Latin American preparation that combines chorizo, chiles and beer.

Mussels with Italian Turkey Sausage, Tomato & Basil

Rating: Unrated
2
When mussels and turkey sausage meet up with white wine and tomato, pure kitchen alchemy occurs in this quick dinner recipe. The broth that brews at the bottom of the pot will make you feel that a piece of crusty bread (for soaking, of course) is your new best friend.

Spaghettini with Steamed Mussels

Rating: Unrated
1

Mussel lovers will enjoy this simple pasta preparation. Serve with an arugula salad and crusty whole-grain bread to soak up all the juices.